Thursday

CrossFit Pineville – CrossFit

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Warm-up

Thoracic Bridge x 5 each side with a 5 sec hold

Samson Stretch x 1:00 each Side

Squat Hip Opener x 2:00

2 sets

20 Banded Good Mornings

20 Bird Dogs

2 Wall Walks

Weightlifting

3 sets:

Deadlift x 6-8 reps

Rest 20 seconds

Tall Box Jumps x 6 reps

Rest 3 minutes

Deadlift (3×6-8)

*Start first working set around 60-70% and increase

Metcon

Metcon (Time)

For time:

800 Meter Run

20 Thrusters (95/65 lbs)

20 Ring Dips

15 Thrusters

15 Ring Dips

10 Thrusters

10 Ring Dips
15 min cap

Home Workout

Metcon (10 Rounds for time)

Full Throttle

Every 3:00 x 5

100 meter sprint

15 abmat sit-ups (RX+ v-up)

100 meter sprint

Rest 3:00

Every 3:00 x 5

100 meter sprint

10 Burpee Slam balls (30/20)

100 meter sprint

Accessories

3 rounds

40 sec hollow hold

15/15 weighted Russians

10/10 side plank twists

Rest 2 min