CrossFit Pineville – CrossFit
Warm-up
2 sets
50′ Skip
:30 Wall Sit
:30 Bottom Squat Hold
then..
3 sets
5 Barbell Bent Over Row
5 Barbell Good Morning
5 Back Rack Thrusters
Weightlifting
6 Right Leg Bulgarian Split Squats
6 Left Leg Bulgarian Split Squats
10 Medball Hamstring Curls
Rest 1:30 b/t sets
Bulgarian Split Squat (4×6)
*Holding 2 DBs.
*Add the weight of the 2 dbs together when recording
Metcon
Metcon (5 Rounds for reps)
15 min ALT EMOM
5-8 50′ Shuttle Run (25′ down&back)
30-45 sec Dball Bear Hug Hold (100/80)(Rx+ 150/100)
5-10 Strict Pull-ups
