CrossFit Pineville – CrossFit
Warm-up
15 min
Gymnastics
ALT Every 90 sec for 5 sets of each
3-10 Strict HSPU (Rx+ Strict Deficit HSPU)
3-10 Strict Pull-ups (Rx+ Bar MU)
*Goal is to aim for same number of reps across all sets.
*Add one more rep from last week.
Strict Handstand Push-ups (5×3-10)
Strict Deficit HSPU (5×3-10)
Strict Pull-Ups (Bar) (5×3-10)
Bar Muscle-ups (5×3-10)
Weightlifting
15 min
Deadlift (5,3,1)
5@75%
3@85%
1@95%
Metcon
Metcon (Time)
For time:
40/30 Cal Row (Rx+ Bike)
50 Slamballs (30/20)