CrossFit Pineville – CrossFit
Warm-up
10 mins
(No Measure)
Dynamic Warm-up
Gymnastics
25 mins
Core Circuit: 5 sets
20 sec on/20 sec off
Hollow Hold
Arch Hold
Abmat Sit-ups
Supermans
1:00 rest
Metcon
Metcon (Time)
27-21-15-9-3
Single Arm KB Thrusters (Stay light on weight)
200m run b/t each set
*Can split KB Thrusters between arms as needed