Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Paused Front Squat (1 Pause Front Squat + 1 Front Squat)

* 6 sets every 2:30

*Perform 1 Pause Front Squat with 4 sec hold in bottom + one regular front squat.

*Build over the 6 sets.

Metcon

Metcon (Time)

For time:

50 Cal Row

100 Wallballs (20/14)

50 T2B
15 min cap

Home Workout

Accessories

Bulgarian Split Squat (8 pause reps per leg (use weight if possible))

superset with 10 Single Leg pause glute bridges per leg

*pause each rep for 2 count

Metcon

Metcon (Time)

For Time

200 double unders (200 single under) *sub jumping jacks if no rope

100 air squats

50 v-ups