CrossFit Pineville – CrossFit
Warm-up
15 min
Gymnastics
E2MOM for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 25-50′
(use partner assist or Handstand Wall Walks if you don’t have handstand walks yet)
Station 3: L-Sit x 45-60 seconds (accumulated)
Muscle-ups (3xME)
Handstand Walk (3×25-50′)
Metcon
Metcon (Time)
For time:
50 Cal Row
40 T2B
30 Strict HSPU
20 Dumbbell Thrusters (50/35 lbs)
10 Strict C2B (Rx+ Bar MU)
*15 min cap
