CrossFit Pineville – CrossFit
Warm-up
3 sets:
:20 SU or DU
10 Scap Pull-ups
5 Yoga Push-ups
then..
2 sets:
5 Pike HSPU
:30 Hollow Hold
Metcon (Time)
For time:
1 mile Run (5k Echo Bike if raining)
20 SA DB OH Lunges (50/35)(10/leg)
40 DB Snatch (20 right arm then 20 left)
80 DU
40 DB Snatch (20 right arm then 20 left)
20 SA DB OH Lunges (50/35)(10/leg)
1 mile Run
For the DB Snatch, complete all 20 on one arm before moving to the next.
40 min cap
If raining, you can sub 5k Echo Bike for RX
