Thursday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

15 min

Weightlifting

Snatch (10×1)

E2MOM for 10 sets

*Build to today’s heavy 1RM

Metcon

Metcon (Time)

5 RFT

15 Bar Facing Burpees

15 OHS (95/65)

Home Workout

Metcon (No Measure)

Rise and Shine

45 sec on

15 sec off

2 intervals at each station then rotate

4 times through all stations

Station 1:

20 russian twists, ME slam ball with remaining time

Station 2:

Interval 1: Wall sit

Interval 2: Plank

Station 3:

5-10 plyo pushups, ME jumping lunges with remaining time

Station 4:

Int 1: Flutter kicks

Int 2: Staight leg situps
*32 total intervals