CrossFit Pineville – CrossFit
Warm-up
2 sets of :20 on / :10 off
– Single Arm Plank (Right arm first set then left on second)
– Cossack Squats
– Side Plank (Right first set and then left on second)
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Squat Jumps
– Donkey Kicks
**T2B Progressions**
Metcon
Metcon (5 Rounds for reps)
25 min ALT EMOM
Minute 1 – 20/15 Cal Row
Minute 2 – 40 DU
Minute 3 – 15/10 Cal Assault Bike
Minute 4 – 20 T2B
Minute 5 – 20 Russian KBS (1.5/1)(Rx+2/1.25)
Home Workout
Metcon (6 Rounds for reps)
Alt emom x 30 (6 rounds)
1: 8/8 Dumbbell floor press
2: 40 sec plank hold
3: 40 double unders
4: 8 pike pushups (rx+ S.Hspu) + max effort pushups remaining time
5: rest
