CrossFit Pineville – CrossFit
Warm-up
Burgener Warm-up with PVC
Snatch DL x 5
Hang High Pull x 5
Muscle Snatch x 5
Power Snatch x 5
Drop Snatch x 5
Empty Barbell Warm-up
3 sets
OHS x 5
Behind the Neck Press x 5
Squat Jump with Bar on Back x 5
Rest 30 sec b/t sets
Metcon
Metcon (7 Rounds for reps)
28 min ALT EMOM
Station 1 – 15/10 Cal Row
Station 2 – 10 OHS (135/95)
Station 3 – ME Burpee Box Jump Overs (24/20)
Station 4 – Rest
Home Workout
Metcon (4 Rounds for time)
The Foundation
Every 6 min for 4 rounds
400 meter run
30 Slam Balls
20 Russian KBS
10 Burpees
Accessories
3 rounds
10 V-up complex
20 weighted russian twists
rest as needed
