CrossFit Pineville – CrossFit
Warm-up
1 set:
:20 High Knees
10 Alt World’s Greatest Stretch
:20 Jump Squats
10 Naked Bar DL
1 set:
20 High Knees AFAP
:30 Wrist Stretch
10 Naked Bar FS
10 Push-ups
1 set:
10 BW Good Morning + Vertical Jump
5 Naked Bar Hang Squat Clean
5 Ring Dip Negatives
2 sets
5 Squat Clean
5 Strict Ring Dip or Scale
Metcon
Strict Elizabeth (Time)
21-15-9
Squat Cleans (135/95)
Strict Ring Dips
10 min cap
Find a weight you can do at least 5 or more unbroken squat cleans.
Ring Dips mods: lower reps, banded, foot assisted dips, push-ups
Weightlifting
Shoulder Press (10,8,8,6,6)
E3MOM for 5 sets
This is a deload for the shoulder press.
Use weight that lets you have solid technique through all reps.
