CrossFit Pineville – CrossFit
Warm-up
2 sets:
10 Scorpion Stretch
10 Cat Cows
5 Up-downs
3 sets
:30 Wrist/Tricep/Lat Stretch
5 Naked Bar Press
5 Windmills Each Arm
Push Jerk Progression
Metcon
Metcon (Time)
For time:
50 S2OH (185/125)
10 min cap
Choose a weight that allows at least 5 reps per set
Weightlifting
5 sets
3 Weighted Pull-ups
3 Weighted Dips
Rest as needed b/t sets
Increase through sets
Perform the hardest banded scale of the pullup and dip if no weighted.
