CrossFit Pineville – CrossFit
Warm-up
2 sets:
10 Alt Spider Stretch
10 Leg Swings Across Body Each Leg
10 Banded Pass Throughs
10 Banded Pull Aparts
1 set:
1:00 Bike easy pace
:30 Push-up Plank Hold
1:00 Bike mod pace
:30 HS Hold
1:00 Bike mod pace
10 Push-ups
4 sets:
:20 Bike Fast
5 DB Push Press
Metcon
Metcon (5 Rounds for reps)
5 Rounds for Reps
1:00 Bike for Cals
Rest :30
1:00 Dbl DB Push Press (50/35)
Rest :30
Bike goal is a minimum of 10 cals and PP goal is 12+ each round.
Weightlifting
Weighted Pull-ups (7×3)
Increase loading through sets as long as possible
Rest 1-2:00 b/t sets
If you are not able to perform a pull-up under your own power, look to find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
