CrossFit Pineville – CrossFit
Warm-up
Russian Baby Makers x 10
Downward Dog Calf Floss x 10 each leg
2 sets
100m run
Forward and Back Legs Swings x 10 each leg
5 HSPU Kick ups
Lateral Leg Swings x 10 each leg
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
50 Air Squats
100m Run
50 Russian KBS (1.5/1)(Rx+ 2/1.25)
100m Run
50 KB Push Press (1.5/1) (2/1.25)
Rest 3 min then…
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP
10 HR Push-ups (Rx+ Strict HSPU)
10 180 Jump Squats
10 KB SDLHP (1.5/1)(Rx+ 2/1.25)
