CrossFit Pineville – CrossFit
Warm-up
3 sets
:30 Push Up Plank Hold
5 SA KB Thruster Each Arm
:30 Goblet Bottom Squat Hold
5 Squat Jumps
:30 HS Hold
then..
Build to starting squat weight
Weightlifting
Paused Front Squat (1 Paused Front Squat + 1 Front Squat)
E2MOM for 5 sets at 80-85% of 1RM
Metcon
Metcon (Time)
4 sets for total time
20 Abmat Sit-ups (Rx+ 20 Toes to Rings)
Thrusters
Rest 1:30
Set 1: 18 @ (95/65)
Set 2: 15 @ (115/85)
Set 3: 12 @ (135/95)
Set 4: 9 @ (155/105)
Score is total time including rest.
