CrossFit Pineville – CrossFit
Warm-up
12 mins
Dynamic Warm-up (No Measure)
Gymnastics
20 mins
Kipping Pull Up Progressions
Floor Work x 3 Minutes
Bar Work (Beat Swings with progressions) x 7 Minutes
6 min EMOM
7-10 Kipping Pull Ups or Modifications as needed
Metcon
Metcon (5 Rounds for time)
Every 4 Minutes for 20 Minutes
40 DUs
30 KBS (1.5/1)
20 Three Count MTN Climbers
10 Push Ups
