Announcements
45 min Deep Stretch – Saturday 10/5 & 10/19 at 10:15am!
CrossFit Pineville – CrossFit
Warm-up
500m Row Easy Pace
then…
Line Drills/Hip Mobility
then..
2 sets:
10 Scap Pull-ups
10 Beat Swings
10 Naked Bar Front Squats
Weightlifting
Back Squat (1×1)
20 min to build to a new 1RM
Suggested Loading:
2@70%
2@80%
1@85%
1@90%
1@94%
1@97%
1@101+
Metcon
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
