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CrossFit Pineville – CrossFit
Warm-up
3 sets
:30 Mountain Climbers
10 Medball Front Squats
:30 Bottom Squat Hold
10 Wallballs
then..
Hip/Ankle Mobility
Weightlifting
Back Squat (12×2)
EMOM for 12 sets
Aim to hold same weight across as many sets as possible. This percentage should be around 80-85% of 1RM.
Metcon
Metcon (3 Rounds for reps)
3 sets
:30 single-arm ring plank hold (right arm)
Rest :15
:30 single-arm ring plank hold (left arm)
Rest :15
:30 Dball Bear Hug Hold (100/80)(Rx+ 150/100)
Rest :15
:30 ME Drag Rope DU
Rest 1:00 b/t sets
Score is total DU each round.
RX is unbroken Holds
