CrossFit Pineville – CrossFit
Warm-up
10 min
Samson Stretch x 60 sec each side
Half Saddle Stretch x 30 sec each side
Followed by…
10 Cossack Squats each side
10 Kang Squats
Followed by…
2 rounds
30 sec Jump Squats
5 Spider Stretch each leg
Weightlifting
20 min
Back Squat (4,3,2,1,1,2,2,2,2)
E2MOM
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 88%
*Set 5 – 1 rep @ 92%
Rest 2:00 then..
EMOM for 4 sets
2 reps @ 80%
*Focus on speed out of the bottom on the 4×2
Metcon
Metcon (Time)
For time:
40 Wall Balls (20/14)(Rx+ 30/20)
20 Burpee Box Jump-Overs (24/20)
30 Wall Balls
15 Burpee Box Jump-Overs
20 Wall Balls
10 Burpee Box Jump-Overs
12 min cap
Home Workout
Metcon (AMRAP – Rounds and Reps)
Every 75 sec until you cant finish in time
10 wallballs
8 Burpees
15 round cap
rest remaining time inside 75 sec
*complete until you cannot finish all wall balls and burpees inside time frame
Accessories
4 rounds
double tabata
40 sec on 20 sec off
Flutter kicks
Hollow rocks
