CrossFit Pineville – CrossFit
Warm-up
10 mins
Gymnastics
20 mins
Gymnastics Conditioning
3×45 sec nose to wall HS Hold
Rest 60 sec b/t sets
10 Wall walks
*Walk up and down. Do not kick
off to the side. Focus on keeping
tight and maintaining positions.
5-10 minutes of HS walk practice.
*Free walks, partner assist, sponge work.
Metcon
Metcon (3 Rounds for reps)
3 sets
90 sec row for Cals
Rest 2 min
90 sec ski for Cals
Rest 2 min
90 sec bike for Cals
Rest 2 min
Score is total cals for row-ski-bike for three sets
