CrossFit Pineville – CrossFit
Warm-up
15 mins
Weightlifting
20 mins
Split Jerk Strict Press (5×3)
*Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position.
*This should not be for a max load
Gymnastics
Handstand Push-up Progressions
3×15-30 wall walks to shoulder taps each arm.
3 Around the World Walks
HSPU EMOM
Metcon (2 Rounds for reps)
5 min EMOM
Strict HSPU
Rest 3 minutes
5 min EMOM
Strict HSPU
*Each round for reps
*Scale to Pike Push-ups on or off of a box or regular push-ups.
*Pick a number you can consistently hit each round. For example: Do
not hit 10 in round 1 and 2 in round 10.
