CrossFit Pineville – CrossFit
Warm-up
Glute Bridge Hold x 2 min
Curtsy Lunge + Knee Raise x 1 min each side
Banded Lateral Walk x 1 min going side to side
Followed by..
2 sets
10 Russian Baby Makers
10 Cossack Squats
Weightlifting
DB Lunges (3×20)
E2MOM for 3 sets
*Go AHAP. It should be a struggle to finish reps
Metcon
Metcon (Time)
For time:
50 Calorie Row
50 Box Jump-Overs (24/20)(Step down)
50 Russian KBS (1.5/1)
50 Box Step-Overs with KB (1.5/1)
50 Calorie Row
*20 min cap
Home Workout
Accessories
Alt E2MOM x 6
odds: 2 TGU per arm
Evens: 4-6 KB Snatches per arm
(goal is for weight, but more importantly technique if you do not feel comfortable with snatches)
Metcon (Time)
The Fore-runner
21-15-9
KB Snatches (1.5 pd/1 pd)
KB Front Squat
run 400 meter
9-15-21
KB S2OH
Burpees
15 min cap
Accessories
Accessory Armor
3 rounds
20 Seated Side bends
:45-1:00 Plank Hold
rest 1-2 min
