CrossFit Pineville – CrossFit
Warm-up
2 sets:
50′ Suitcase Carry Each Arm
100m Jog
then…
2 sets”
5 DB Push Press Each Arm
5 DB Windmills Each Arm
5 Goblet Reverse Lunge Each Leg
then…
Ankle/Hip Mobility
Metcon
Metcon (Time)
For time:
400m Run
500m Row
400m Run
30 Alt DB Snatch (50/35)
400m Run
40 SA DB Thrusters (20 each arm)
400m Run
500m Row
30 min time cap
DB weight should allow for mostly unbroken sets on the 2 movements
