CrossFit Pineville – CrossFit
Warm-up
60 sec Row at 60% effort
30 sec Prone Grip Active Hang
5 Inchworms
30 sec Supine Grip Active Hang
10 Spiderman Stretch
60 sec Row 70% effort
30 sec Plank Shoulder Taps
10 Scap Pull-ups
10 Russian Baby Makers
Power Clean Barbell Position Work
Metcon
Metcon (4 Rounds for reps)
4 sets
Against a 3-minute clock…
Row 500 Meters
Max Reps of C2B
Rest 60 sec, and then…
Against a 3-minute clock…
Run 400m
Max Reps of Power Cleans (185/135 lbs)
Rest 60 sec
Score is C2B + Power Cleans for each set
Home Workout
Metcon (Time)
The great pyramid
40 Alt DB box step ups (24/20)
30 Alt DB clean and jerks (50/35)
20 SA dumbbell thrusters (10per arm)
10 SA alt devil press (5 per arm)
20 SA dumbbell thrusters (10per arm)
30 Alt DB clean and jerks
40 Alt DB box step ups
