CrossFit Pineville – CrossFit
Warm-up
15 mins
Gymnastics
15 mins
Handstand Walk Progressions
Every 30 sec for 6 sets
HS kick-up + 5 sec hold
6 min ALT EMOM
Station 1: 20 finger presses
Station 2: Wall walk + 20 sec hold
5 min to work on HS walks or partner
assisted walks
Metcon
Metcon (AMRAP – Rounds)
E2MOM for 10 sets
12/10 Cal Row + 10 Burpees
*If you cannot complete a round then take the next complete round off
*Score is number of full rounds completed
*Scale Cals or burpees as needed
