CrossFit Pineville – CrossFit
Warm-up
10 min
Gymnastics
Ring MU Progressions
1. False Grip Ring Rows 3×5-10
2. Legless Rope Climb 3×1/Rope Pulls 3×10
**Slow and controlled**
3. Russian Dips 3×5-10
4. Baby MU 3×5-10
20 min
Metcon
Metcon (2 Rounds for reps)
2 sets for max reps
90 sec Bike Cals
Rest 30
90 sec Strict HSPU
Rest 30
90 sec Row Cals
Rest 30
90 sec Ring Dips
Rest 30
