CrossFit Pineville – CrossFit
Warm-up
1 set:
10 Air Squat
10 Lateral Hops Each Way
10 V-ups
1 set:
10 Cossack Squat
10 SU
10 Kipping Knee Raise
1 set
10 Forward Lunges
10 DU
10 Straight Leg Raise
Hip/Ankle Mobility
Metcon
Metcon (Time)
3 RFT
60 Alt Forward Lunges
40 DU
20 T2B
15 min cap
Weightlifting
Power Clean (10×3)
Barbell Cycling
3 TNG reps EMOM for 10 sets
Increase load across the ten sets. First set is just the bar for everyone.
Do not increase if reps are sloppy.
