CrossFit Pineville – CrossFit
Warm-up
2 sets
5 Down Ups
3 Inchworms to down dog
10 Hip Bridge with 2 sec pause at top
then..
2 sets
5 Scap Push-ups
10 Push-ups
50′ Panther Crawl
Weightlifting
Take 15 min to build to a challenging 3-rep bench
then…
Every 1:30 for 8 sets perform 1 rep at the weight of the triple. Focus on moving the weight as quickly as possible.
Bench Press (1×3)
Bench Press (8×1)
Desire (AMRAP – Reps)
For max reps:
5 min of Burpee Box Jump Overs (24/20)
You can go laterally or face the box.
Pick a pace and don’t stop!
