CrossFit Pineville – CrossFit
Warm-up
10 min
Accessories
12 min ALT EMOM
45 sec HS Hold
6-8 Ring Pull-ups
20 sec Elbow Plank (squeeze every muscle as hard as you can)
Strict Pull-Ups (Rings) (4×6-8)
Weightlifting
Shoulder Press (6×3)
E2MOM
*Build to today’s 3RM
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
4 Bar MU
8 T2B
12 Push Press (95/65)
Home Workout
Metcon (No Measure)
Alt emom x 12
Handstand hold 30-45 sec
Bent over row x 16(8/arm)
Elbow plank x 20 sec (squeeze every muscle as hard as you can)
Handstand Push-ups (E2MOM x 5)
Max Effort each round
Metcon (AMRAP – Rounds and Reps)
10 Min Amrap
25 foot SA DB OH Lunge (right arm)
10 DB S2OH (right arm)
25 foot SA DB OH lunge (left arm)
10 DB S2OH (left arm)
20 V-ups
