CrossFit Pineville – CrossFit
Warm-up
15 mins
Gymnastics
20 mins
Handstand Walk Progressions
Every 30 sec for 3 min
Interval 1: Kick up + 15-20 marches
Interval 2: 1 Controlled wall walk up and down
Interval 3: Kick up + single arm holds (max 10 sec each arm)
EMOM for 4 min
Interval 1: 100′ bottoms up KB walk
Interval 2: 15 Reverse Snow Angels (Fast)
Spend 5 min working on walks
Metcon
Metcon (2 Rounds for time)
For time:
50/40 Cal Row
40 OHS (Rx+ 135/95)(95/65)
20 Pull-ups (Rx+ C2B)
Rest 4 min
For time:
40/30 Cal Row
30 OHS (Rx+ 135/95)(95/65)
10 Pull-ups (Rx+ C2B)
