CrossFit Pineville – CrossFit
Warm-up
10 min
Gymnastics
E2MOM for 2 sets of each
Station 1 – Ring MU with pause in receiving position and at full extension x 2-5 reps
Scale: Low Ring Transition + dip catch + extension x 3-4 reps
Station 2 – Handstand Walk x 30’
Scale: Partner Assisted or 3 Wall walks
Station 3 – Accumulate L-sit hold or progression x 45-60 sec
Metcon
Metcon (Time)
3 RFT
30/20 Cal Row (Rx+ Bike)
15 Pull-ups
10 Strict HSPU
