CrossFit Pineville – CrossFit
Warm-up
10 min
Accessories
Every 90 sec for 3 sets of each
Station 1: Weighted Chin-ups x 6-8
Scale – Chin-ups
Station 2: 100’ Suitcase Carry + Waiters Carry
*Switch Arms at 50’ and you are using 2 DBs or KBs at a time
Station 3: Inverted Ring Rows x 5-15
Station 4: DB Strict OH Press x 15 Each Arm
Weighted Chin-ups (3×6-8)
DB Shoulder Press (3×15 each arm)
Metcon
Metcon (3 Rounds for reps)
3 sets
Against a 3 min clock
400m Run
ME Burpee Box Jump Overs
Rest 2:00
