CrossFit Pineville – CrossFit
Warm-up
15 min
Weightlifting
Front Squat (6×1.1)
Every 2:30
Complete 1 rep, rack it and rest 10 sec then complete rep 2.
*Heavier than last week. All sets at the same weight.
Metcon
Metcon (Time)
For time:
30 SA DB Thrusters (50/35)(15/arm)
30 Waiters Carry Lunge (15/arm)
20 Thrusters
20 Lunge
10 Thrusters
10 Lunge
Home Workout
Goblet Squat (4 x 5)
TEMPO!!!
5 count down
5 pause
5 count up
5 pause
Superset with 8-10 controlled hamstring curls
Metcon (5 Rounds for time)
Every 3 min for 4 rounds
10 SA (R) DB snatch
10 OHL (R)
10 SA (L) DB Snatch
10 OHL (L)
Rx+ Every 2 Min for 5 rounds
Metcon (No Measure)
Every 4 Min for 3 rounds
45 sec side plank
20 v-ups
45 sec side plank
