CrossFit Pineville – CrossFit
Warm-up
2 sets
1:00 Row or Bike
10 Scorpion Stretch
10 Slow Cat/Cow
then..
2 sets
:30 Row or Bike
10 Kang Squats
10 Leg Swings Each Leg
Use the piece of equipment you are planning to use in the workout.
Increase your pace on each passing set. This is your opportunity to figure out the pace you want to start with.
Metcon
Row Conditioning Challenge (Distance)
20:00 AMRAP for Meters
A test day (prepare to retest at the end of the month) that should still be an all-out effort.
No sandbagging in order to “improve” the retest.
Set timer on the rower.
Bike Conditioning Challenge (Distance)
20:00 AMRAP for meters
A test day (prepare to retest at the end of the month) that should still be an all-out effort.
No sandbagging in order to “improve” the retest.
Set the timer on the bike
Echo bike only
Weightlifting
Sumo Deadlift (5×3)
Every 1:30 for 5sets
3 Sumo DL at 60-70% of 1RM DL
*All reps performed for speed and are dead stop.
