Announcements
This Saturday, we will be performing Partner Chad 1000. This workout is 1000 weighted step-ups with a partner. Try bring a backpack you can load with 45/35# for the workout.
CrossFit Pineville – CrossFit
Warm-up
3 sets:
:30 row
15 band pull-aparts
10 scap pull-ups
5 strict presses with a :03 pause at the top
– Use an empty bar or light load.
1 set:
3 wall walks with a :03 hold at the top
10 push-ups
:30 handstand hold
10 piked push-ups
:20 hollow hold
5-10 strict handstand push-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10/8 Cal Row
8 Strict HSPU
Weightlifting
Bench Press (5×5)
E3MOM
Start around 70% of 1RM and build through sets
