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CrossFit Pineville – CrossFit
Warm-up
2 sets:
:30 Supine Bar Hang
10 Scap Push-ups
:30 Plank
then..
2 sets:
10 Yoga Push-ups
10 Cossack Squats
then…
2 sets:
10 Beat Swings
10 Pause Air Squats (Arms Straight out)
2 sets:
5 Ring Rows
5 Naked Bar Shoulder Press
5 Naked Bar Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
25 min AMRAP
4 Strict Pull-ups
8 Push Press (95/65) (Rx+135/95)
12 Front Squats
Rest 1:00
Score is the AMRAP of the movements.
Since there is rest built into the AMRAP, push for quick unbroken sets.
