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CrossFit Pineville – CrossFit
Warm-up
2 sets:
20 Alt Forward Lunges
:20 Side Plank Each Side
:20 Bottom Squat Hold
3 Tempo Goblet Squat
Split Squat Warm-up
Weightlifting
3 sets
4 Front Rack Split Squat Each Leg
Rest 1:00
5 SL DB RDL
Rest as needed
Front Rack Split Squat (3×4)
Complete all reps on one leg then move to the other leg
Focus on keeping the full front foot flat on the ground. Knee may drive forward of the toes.
Single Leg RDL (3×5)
6 second decent on RDL
Complete all 6 on one leg then move to the next.
Metcon
Nitrous (Time)
For time:
1000m Row
50 Thrusters (95/65)
