CrossFit Pineville – CrossFit
Warm-up
2 sets:
10 Forward Lunges
10 Air Squats
:30 Side Plank Each Side
:30 Pigeon Stretch Each Side
then…
1 set:
10 Russian Baby Makers
10 Split Squats (5 Each Leg)
10 Cossack Squats (5 Each Leg)
10 Counter Balance Squats
3 Squat Jumps
Weightlifting
Back Squat (4,4,4,3,3)
E2MOM for 5 sets
3×4@80%
2×3@70%
Recording the 3×4. Focus on speed out of the bottom on the lighter last 2 sets.
Metcon
Metcon (2 Rounds for reps)
2 sets on a 3:00:
15 C2B
15 Thrusters (95/65)
ME Bar Facing Burpees in remaining time
Rest 4:00 b/t sets
Score is burpees each round
