Announcements
Ladies!!! Join us for Sip, Stretch + Shop on Friday May 10th at 6pm! Treat yourself to drinks, dessert, yoga, stretching, skincare + jewelry! RSVP to Michelle – tickets $20, friends are welcome!
CrossFit Pineville – CrossFit
Warm-up
3 sets:
:30 SU
10 Scap Pull-up
5 Tempo Push-ups
then…
2 sets
5-8 Pike Push-ups on Ground
:30 Hollow Hold
Push Press and Push Jerk Technique
Weightlifting
Push Press (1 Push Press + 1 Push Jerk)
Every 1:30 for 10 sets
Set 1-2: 65-70% of 1RM Push Press
Set 3-4: 70-75%
Set 5-6: 75-80%
Set 7-8: 80-85
Set 9-10: 85-90+%
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
21 Crossover SU
15 T2B
9 SHSPU
No kipping HSPU. Find a strict pressing movement.
Each cross on the crossover is a rep.
Break T2B up early to avoid early fatigue.
