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CrossFit Pineville – CrossFit
Warm-up
2 sets
50 SU
15 Air Squats
10 Elbow to Push-up Planks
2 sets
30 DU
10 Burpees
2 sets
30 DU
5 Push-up to down dog
Metcon
Metcon (Time)
5 RFT
75 DU
20 HR Push-ups (Rx+ 10 Strict HSPU)
15 min cap
Don’t spend much more than 1:30 on DU
Weightlifting
Paused Front Squat (7×3)
E1:30 for 7 set
3 sec pause in bottom and speed on the ascent.
Start at 50% of 1RM and don’t increase to more that 70%
