CrossFit Pineville – CrossFit
Warm-up
10 mins
Gymnastics
15 mins
Gymnastics Conditioning
12 min ALT EMOM
1st min – 1 wall walk + 10-20 shoudler taps
2nd min – 10-15 V-ups or Tuck Sits
3rd min – 5-8 Strict Chest to Ring Pull-ups
Metcon
Metcon (6 Rounds for calories)
30 min ALT EMOM
Min 1: 15 KB SDHP (Rx+ 2/1.25)(Rx 1.5/1)
Min 2: 100m slam ball run (30/20)
Min 3: Rest
Min 4: ME Cal Row
Min 5 Rest
*Score is Calories from the 6 ME minutes
*Can start on Min 1 or 2 to ensure enough rowers
