CrossFit Pineville – CrossFit
Warm-up
15 mins
Weightlifting
15 mins
Four sets of:
Dumbbell Z Press x 10-12 reps
Rest 45 sec
Alternating Air Cossack Squats x 14-20 reps
Rest 45 sec
Single-Arm Dumbbell Row x 8-10 reps each
(row the DB to your hip, not your chest)
Rest 45 sec
Dumbbell Z-Press (4×10-12 )
Single Arm KB Bent Over Row (4×8-10)
*History for most stored under KB Bent Over Row – can use DB or KB
Metcon
Metcon (4 Rounds for reps)
4 sets for max reps/cals:
60 Sec Row for cals
60 Sec Strict Pull-ups (Rx+ Ring MU)
60 Sec of DU
60 Sec of Burpees
60 Sec Rest
