CrossFit Pineville – CrossFit
Warm-up
3 sets
:20 High Knees
10 SA KB DL (left arm)
:30 Pigeon Stretch (left leg)
10 SA KB DL (right arm)
:30 Pigeon Stretch (right leg)
then..
DL Progressions building to starting weight.
Weightlifting
Deadlift (7,7,7,12,12)
E3MOM for 5 sets
Sets 1-3: 7 reps @ 70%
Sets 4-5: 12 reps @ 65%
*Hang onto the bar for all reps.
Metcon
Metcon (Time)
4 sets
1:00 Dball Bear Hug Hold (100/80)(Rx+ 150/100)
200m Run
10 Strict HSPU (Rx+ 20 Strict HSPU)
Rest 1:00 b/t sets
*Score is total time including rest
*4 min cap per round
*19 min total WOD cap
