CrossFit Pineville – CrossFit
Warm-up
Tabata SU
2 sets:
10 Up Downs
10 Alt Spider Stretch
5 HR Push-ups
10 Single DB RDL
1 set
5 Burpee Over the DB
10 ALT DB Hang PC
5 Burpee Over the DB
Metcon
Metcon (Time)
For time:
4-8-12-16-20-24
ALT DB Hang PC (50/35)
2-4-6-8-10-12
Lateral Burpees Over the DB
8:00 cap
DB Hang PC reps must be able to be completed in 1-2 sets through the whole workout.
Start fast and hold the pace.
Accessories
4 sets
10 KB Strict Press Per Arm
10 Left Arm KB OH Lunges
10 Right Arm KB OH Lunges
Rest as needed b/t sets
