CrossFit Pineville – CrossFit
Warm-up
3 sets
2 50′ Shuttle Runs
20 Banded Good Mornings
15 Goblet Squats
10 Cossack Squats (5 each way)
then…
Front Squat Progressions/Mobility
Weightlifting
Paused Front Squat (1×1)
*Work to a heavy 1-rep in 15 min
*A FULL 3 SECOND PAUSE IN BOTTOM
Metcon
Metcon (4 Rounds for reps)
12 min ALT EMOM
20 SA DB Front Squats (50/35)(Rx+ SA OHS)(10each arm)
ME 50′ Shuttle Runs
Rest
