Thursday

CrossFit Pineville – CrossFit

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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