CrossFit Pineville – CrossFit
Warm-up
10 mins
Gymnastics
20 mins
Gymnastics Skill Practice
Every 5 minutes ALT (1 time each station)
A. Rope Climb Practice
*Work on legless or L-sit legless if proficient in rope climbs
B. Handstand Walks
*Spend time upside down – Use a partner to help walk, practice kicking up, use shoulder taps to work on transferring weight
C. Ring MU Practice
*Pick a progression that needs the most work. If it is a strict pull-up, then work there using rings
Metcon
Metcon (5 Rounds for reps)
For Max Reps at each station
3 mins Assault Bike Cals
10 sec to rotate
3 mins of strict HSPU
10 sec to rotate
3 mins of Rowing Cals
10 sec to rotate
3 mins of Ring Dips
10 sec to rotate
3 mins of T2B
