CrossFit Pineville – CrossFit
Warm-up
15 mins
Weightlifting
20 mins
3 sets
Good Mornings x 6 reps
Rest 10-15 sec
Back Rack Lunges x12 reps (alternating)
*Rest as needed between sets
*Goal to use same weight for both
Good Mornings (3×6)
Back Rack Lunges (3×12 (6 each leg))
Metcon
Metcon (3 Rounds for reps)
3 sets for max reps
30 sec HSPU
30 sec Rest
Immediately into
3 sets for max reps
30 sec Stationary Dips
30 sec Rest
Immediately into
3 sets for max reps
30 sec Push-ups
30 sec Rest
*Score is total reps for each of the three movements
