CrossFit Pineville – CrossFit
Warm-up
5 Thoracic Bridge Each Side
then..
3 sets
5-10 Beat Swings
20 Banded Good Morning
then…
3 sets
20 sec Push-up Plank Shoulder Taps
20 sec Squat Jumps
Metcon
Metcon (6 Rounds for reps)
30 min ALT EMOM (6 sets):
Minute 1 – 16 Alt Reverse Lunges with Dumbbell Suitcase Carry
Minute 2 – 20 SA DB Press (50/35) (10 Left + 10 Right)
Minute 3 – 20 Box Jump-Overs (24/20)
Minute 4 – 30 sec ME Kipping Pull-up (Rx+ Ring MU)
Minute 5 – Rest
