Thursday

CrossFit Pineville – CrossFit

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Warm-up

Banded HIp Flexor Stretch x 1:00 each side

5 Thoracic Bridge each side

2 rounds

10 leg swings back and forth each side

10 leg swings side to side each side

20 Bent Over Reverse Flys

30 sec Squat Opener

Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

500m Row

40 Double-Unders

100m Suitcase Carry (50/35)

20 DB Thrusters (50/35)(10 each arm)

10 Strict Knees to Elbows

Home Workout

Metcon (5 Rounds for reps)

Rise It up

1:05 on

:25 off

each station 1 time

5 rounds

Station 1:

amrap

Sit tucks x 10

Russian twist x 10/side

Station 2:

DB Hang power clean (R) x 5

DB Front squat x5

DB Hang Power clean (L) x 5

DB Front Squat x 5

Elbow Plank RT

Station 3:

Wall Ball Situp x 15

Wall Ball Pushups RT

Station 4:

Amrap

Wall walk + 3 shoulder taps/side