CrossFit Pineville – CrossFit
Warm-up
Line Drills
then…
3 sets
10 Squat Therapy
10 Counter Balance Squats
:30 Bottom Squat Hold with Arms Straight Out Front
:30 Wrist Stretch
Weightlifting
Front Squat (5,5,5,5,5+)
E3MOM for 5 sets
Build to a heavy 5.
Use the same load for sets 4 & 5, but push for more than 5 reps on the 5th set.
Metcon
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
15 Russian KBS (1.5/1)(Rx+2/1.25)
5 Wall Walks (Rx+ 50′ HS Walk)
Every 25′ is a rep for Rx+
