CrossFit Pineville – CrossFit
Warm-up
1 set:
30 jumping jacks
10 alternating spiderman stretches
10 push-ups to down dog
1 set:
100-m jog
5 single-arm ring rows/arm
30 jumping jacks
5 ring rows
10 air squats
1 set:
100-m jog
5 jumping pull-ups
10 front squats naked bar
30 jumping jacks
5 pull-ups
10 push presses
1 set:
100-m run
5 pull-ups
5 thrusters naked bar
5 pull-ups
5 thrusters (95/65)
Metcon
Daniel (Time)
For Time
50 Pull-Ups
400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400 meter Run
50 Pull-Ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
30 min cap
