CrossFit Pineville – CrossFit
Warm-up
2 sets:
10 PVC Pass Throughs
5 Medball G2OH
5 Medball Thrusters
5 Push-ups to Down Dog
1 set:
10 Naked Bar Front Squats
10 Kip Knee Raises
10 Box Step Ups
10 Foot Assisted Dips
1 set:
10 Naked Bar Push Press
10 Knee to Elbow
10 Box Jumps
10 Dip Negatives
1 set:
10 Naked Bar Thrusters
10 T2B
10 Box Jumps
10 Ring Dips
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
50 Thrusters (95/65)
50 T2B
50 Box Jumps (24/20)(Step Down)
50 Ring Dips
Gymnastics
On a 15 min clock:
5 Deficit Strict HSPU
:20 Hanging L-sit
Scale Deficit HSPU to a challenging HSPU, Pike or Seated Z Press. No kipping.
The L-sit should be completed in 3 sets or less.
You will move through these 2 movements for quality for 15 min.