CrossFit Pineville – CrossFit
Warm-up
10 mins
Dynamic Warm-up (No Measure)
Gymnastics
20 mins
Kipping Pull-up Progressions
3×30 second active bar hangs
3×10-20 beat swings
3xME Kipping Pull-ups
*Bands are ok to use today if you feel comfortable kipping in a band
*2:00 rest b/t sets
Metcon (3 Rounds for reps)
3xME Kipping Pull-ups
*Bands are ok to use today if you feel comfortable kipping in a band
*2:00 rest b/t sets
*Record each round for reps
Weightlifting
10 mins
KB Strict Press (3×10-15 reps each arm)
Metcon
Metcon (Time)
18-14-10-6
Box Overs (24/20)
KB Snatch (1.5/1)
