CrossFit Pineville – CrossFit
Warm-up
1 set:
10 med-ball front squats
10 alternating reverse lunges
10 scap shrugs on the pull-up bar
1 set:
10 med-ball push presses
10 jumping squats
10 kip swings
1 set:
10 wall-ball shots
10 up-downs
5 pull-ups
1 set:
8 wall-ball shots
4 chest-to-bar pull-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
8 Pull-ups (Rx+ C2B)
8 Wallballs (20/14)(Rx+ 30/20)
Gymnastics
4 sets for Quality
100′ HS Walk
1:00 Elbow Plank Hold
Rest 2:00 b/t sets
If you are unable to walk on your hands or you know you will struggle with the volume, reduce the handstand walk distance or give yourself 1:00 to walk as far as you can. Scale to 50 alternating shoulder taps if you are unable to walk on your hands.
