CrossFit Pineville – CrossFit
Warm-up
15 mins
Metcon
Metcon (4 Rounds for reps)
2 sets for Max Reps
90 sec Bike for Cals
Rest 30 sec
90 sec Ring Dips
Rest 30 sec
90 sec Row for Cals
Rest 30 sec
90 sec Push-ups
Rest 30 sec
*Total bike cals is score 1, total ring dips score 2, total row cals score 3, total pushups score 4
Metcon (No Measure)
6 min ALT EMOM
10 Supine Ring Rows
45 sec Push-up Plank Hold
