CrossFit Pineville – CrossFit
Warm-up
2 sets:
:30 Bar Hang
:30 Push-up Plank or HS Hold
5 PVC Halos
then..
2 sets
10 Scap Pull-ups
10 Beat Swings
10 Air Squat
10 Yoga Push-ups
then…
Push Jerk Progressions
Weightlifting
Push Jerk (1×1)
Spend 15 min building to a heavy 1RM Push Jerk
Metcon
Metcon (2 Rounds for reps)
2 sets for Max Reps:
3 min Bike for Cals
2 min Strict HSPU
1 min C2B
Rest 3:00
Score is Cals + HSPU + C2B
3:00 rest b/t sets.
No rest b/t movements
No kipping HSPU
