CrossFit Pineville – CrossFit
Warm-up
15 mins
Metcon
20 mins
Metcon (Distance)
9 sets
1:30 run
:30 walk
Gymnastics
20 mins
Kipping Pull-up Progressions
Reverse Tabata – 8 Alt sets of Hollow Rocks and Arch Rocks
Bar Work – partner beat swing practice, scap pulls, push away drills
4 sets Kipping Pull-ups at your level (could be active bar hangs, kipping swing practice, etc)
