CrossFit Pineville – CrossFit
Warm-up
1:00 Accumulated Supine Bar Hang
10 Alt Spider Stretch
:30 Knee Tuck Hang from Bar
50′ Bear Crawl
then..
Alt Every :30 for 3 sets of each
:20 Top of Push-up Hold
:10 Bottom of Push-up Hold
Weightlifting
Bench Press (5×3-4 )
E3MOM for 5 sets
3-4 reps
Build through sets
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
6 Strict HSPU
9 Ring Dips
12 T2B
