CrossFit Pineville – CrossFit
Warm-up
1 set:
1:00 Bike Easy
20 Air Squat
10 Broad Jump
10 Naked Bar Good Mornings
1 set:
1:00 Bike Mod
15 Medball Front Squat
20 Mountain Climbers
10 Alt Lunges
1 set:
1:00 Bike Fast
15 Medball Push Press Toss to Target
10 Up Downs
10 DB OH Lunge (5 each leg)
1 set:
:30 Bike at WOD Pace
10 Wallball
10 DB OH Lunge
Metcon
Metcon (Time)
For time:
100 Wallballs (20/14)
1k Bike
100 SA DB OH Lunge (50/35)
Stimulus and Goals
13 min cap
Wallballs in sets of 10+ and completed in 7 min or less
Bike Completed in under 2:30
Switch hands as needed on Lunge.
Weightlifting
Bench Press (4×10)
All sets should be around 70% or great of 1RM.
Build to a heavy 10.
Don’t go too heavy too soon to avoid failure in later sets.
