CrossFit Pineville – CrossFit
Warm-up
1 set:
:20 SU
10 Spider Stretch
:20 SU
10 Naked Bar DL
1 set:
:20 SU
10 Shoulder Press
10 Front Squats
:20 SU
1 set:
10 BW Good Mornings + Squat Jump
5 Hang Clusters
1 set:
10 Burpee Broad Jump
5 Clusters
2-3 sets
3 Clusters building to workout weight
Metcon
Metcon (Time)
For time:
12 Clusters (115/75
1k Bike
9 Clusters
1k Bike
6 Clusters
1k Bike
12 min cap
Weightlifting
Weighted Pull-ups (7×3)
Build through sets or perform the same weight for multiple sets.
Rest about 2:00 b/t sets
