CrossFit Pineville – CrossFit
Warm-up
10 mins
Gymnastics
15 mins
Core Conditioning
ALT EMOM for 12 min
Tuck-sits x10-20
Elbow to Push-up Plank x10-20
Rest 2 min
Elbow Plank x 2 min
*Hold plank for as long as you can with a 2 min max
Metcon
Metcon (4 Rounds for time)
4 sets for time:
20 Cal Row
20 Burpees to a 45# plate
*Go as hard as possible for all sets
*Rest 3 min b/t sets
