CrossFit Pineville – CrossFit
Warm-up
1:00 SU
20 Glute Bridge
8 Bird Dogs Each Side
then..
1:00 SU
20 Naked Bar Back Squats
50′ Banded Monster Walk
then..
Hip/Ankle Mobility
Weightlifting
Back Squat (4,3,2,1,1,1,1)
E2:30
Set 1: 4 reps @ 55%
Set 2: 3 reps @ 65%
Set 3: 2 reps @ 75%
Set 4: 1 rep @ 85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @ 95%
Set 7: 1 rep @ 101-102%
*If it feels good, go for a PR on set 7.
Metcon
Full Send (AMRAP – Rounds and Reps)
2 sets
On a 5:00 clock:
500/450m Row Buy-in
then in remaining time….
AMRAP
14 HR Push-ups (Rx+ Strict Ring Dips)
14 Burpee Dbl DB DL (50/35)
14 Box Jumps (24/20)(Rx+ 30/24)
Rest 2:00 b/t sets
*Pick up where youleft off for the second sets.