CrossFit Pineville – CrossFit
Warm-up
15 min
Weightlifting
Front Squat (4,3,2,1,2,3)
E2MOM for 6 sets
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 2 reps @ 85-90%
*Set 6 – 3 reps @ 80-85%
Metcon
Metcon (Time)
21-15-9
Thrusters (115/75)
Bar Facing Burpees
Home Workout
Metcon (Time)
Running Angie partitioned
4 rounds
400 meter run
25 pushups
25 abmat situps
25 air squat
