CrossFit Pineville – CrossFit
Warm-up
3 sets
15/10 Calorie Row
30 Banded Hamstring Curls
20 Alternating Leg V-Ups
:20 Arms OH Bottom Squat Hold
then..
Kipping Pull-ups Progressions
Metcon
Metcon (Time)
3 RFT
600/500m Row
30 Jumping C2B (Rx+ C2B)
15 Dbl DB Front Squats (50/35)(Rx+ 70/50)
Rest 3:00 b/t sets
*30 min cap
*Score is total time including rest
