CrossFit Pineville – CrossFit
Warm-up
3 sets
:10 Dead Bar Hang + 10 Beat Swings
5 SA KB Thrusters Each Arm
:30 Pigeon Stretch Each Side
then…
2 sets with a naked bar
5 Hang Muscle Clean
5 Front Squats
5 Sotts Press
Weightlifting
Back Squat (5,3,1,5,3,1)
Every 2:30 for 6 sets
Set 1: 5 reps @ 65%
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 85%
Set 4: 5 reps @ 70%
Set 5: 3 reps @ 80%
Set 6: 1 rep @ 90%
Metcon
Metcon (Time)
For time:
12 Dball Cleans (100/80)
8 Thrusters (155/105)
12 Alt Pistols
8 Front Squats
12 Pistols (6 left leg, 6 right leg)
8 Thrusters
12 Dball Cleans
*10 min cap
