CrossFit Pineville – CrossFit
Warm-up
1 set:
30 Jumping Jacks
10 Alt Spider Stretch
10 Push-up to down dog
1 set
5 SA Ring Row
: 30 Single KB DL
5 Ring Rows
:30 KB Goblet Good Mornings
1 set:
10 Jumping Pull-ups
:30 SA KBS Right Arm
10 Pull-ups
:30 SA KBS Left Arm
2 sets:
3-5 C2B
:30 Russian KBS
Rest as needed
Metcon
Metcon (Time)
5 RFT
25 Russian KBS (1.5/1)
10 C2B
12 min cap
This will be grippy. Consider breaking up KBS to save grip.
Weightlifting
Every 3:00 for 4 sets
10 Bench Press
:45 Elbow Plank
Increase load through as many sets as possible.
Bench and plank should be unbroken each round.
