CrossFit Pineville – CrossFit
Warm-up
3 sets
10 Air Squats
10 High Knees Each Leg
10 Squat Jumps
:30 Bottom Squat Hold
Row Technique
Metcon
Metcon (2 Rounds for time)
Every 10 min for 2 sets
500/400m Row
15Box Jump Over (24/20)(Step Down)
30 Wreck Bag Front Squats (50/35)
15Box Jump Over
500/400m Row
Accessories
Accumulate 100 reps of each for quality
Banded Hammer Curls
Banded Tricep Push Downs
