CrossFit Pineville – CrossFit
Warm-up
10 mins
Gymnastics
35 mins
Ring Muscle Up Progressions
False Grip Hollow Holds on Rings
3 sets 10-15 seconds
Ring Support Holds
3 sets 10-15 seconds
False Grip Ring Pull-ups
3 sets at your level
Strict Ring Dips
3 sets at your level
Banded Transition Work or 3 sets
of ME ring MU
Metcon
Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP
100m run
10 KB Push Press (RX+2.0/1.25)(1.5/1) (5 each arm)
50′ KB Front Rack Carry (Switch arms at 25′)
25 KBS (RX+2.0/1.25)(1.5/1)
