CrossFit Pineville – CrossFit
Warm-up
Two sets of:
Perform 30 seconds of the following movements…
*Station 1 – Banded Sword Pulls x each side
*Station 2 – Banded Lateral Monster Walk Back and Forth
*Station 3 – Single-Leg Glute Bridge Hold x each side
*Station 4 – Side Plank Hold x each side
*Station 5 – Dynamic Bulgarian Split Squat Jumps x each side
Metcon
Metcon (Time)
4 RFT
400m Run
10 DL (275/185)
15 T2B
*15 min cap
Home Workout
Metcon (AMRAP – Rounds and Reps)
BUBBLES
10 min amrap
10 burpees
25 DU/SU
Metcon (Weight)
3 Sets For Quality
50′ OH lunge (R)
50′ OH lunge (L)
50′ Broad Jump
rest as needed
