Tuesday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Weightlifting

Bench Press (8×1)

E2MOM

75, 80, 85, 88, 91, 93, 95, 95+%

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

20 Air Squats

20 Sit-ups

10/7 Strict HSPU

Home Workout

DB Floor Press (5×8-10)

tempo

3 count down

2 count pause

fast up

3 count pause at top

** superset with 45 sec side plank on each side each round

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

400 meter run

20 Slamballs

20 situps

20 pushups (RX+ 10 SHSPU)