CrossFit Pineville – CrossFit
Warm-up
15 min
3 rounds
10 Banded Pass Throughs
10 Banded Pull Aparts
10 Banded Arm Circles
then…
3 rounds
5 Burpees
2 Thoracic bridge each side
10 Beat Swings
Gymnastics
E2MOM for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2 – Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
Metcon
Metcon (Time)
3 RFT
30/20 Cal Rowing
15 C2B
10 Strict HSPU
15 min cap
Home Workout
Metcon (5 Rounds for reps)
Alt Emom x 20 min
30 on 30 off
Amrap style
1: V-up complex
2: DB S2OH (R)
3: DB S2OH(L)
4: Glute Bridge Hold
Accessories
Metcon (No Measure)
3 Rounds
:30 sec Static Bulgarian split squat (r leg)
:30 sec Bulgarian split squats (r leg)
:30 sec Static Bulgarian Split squat (L leg)
:30 sec Bulgarian Split squat (L leg)
rest 1 min