CrossFit Pineville – CrossFit
Warm-up
2 Rounds
Foward/Reverse Lunge x 10 each leg
Cat/Cow x 10
Banded Over/Under x 5 each way
Then..
2 Rounds
50m lateral shuttle each way
Banded Over/Under x 5 each way
Metcon
Metcon (4 Rounds for reps)
ALT Every 90 sec for 4 sets of each
Station 1 – 60 sec of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)
Station 2 – 60 sec of Banded Overhead Triceps Extensions (Red Band)
Station 3 – 60 sec of DU
Station 4 – 60 sec of Strict Pull-Ups
Station 5 – 60 sec of Assault Bike (cal)
Home Workout
Metcon (4 Rounds for reps)
ALT Every 90 sec for 4 sets of each
Station 1 – 60 sec of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)
Station 2 – 60 sec of bench dips
Station 3 – 60 sec of DU/SU
Station 4 – 60 sec of renegade rows
Station 5 – 60 sec plank
