CrossFit Pineville – CrossFit
Warm-up
10 mins
Gymnastics
25 mins
Gymnastic Strength
4 sets
Weighted Pull-ups
5-8 reps
Rest 20 sec
ME Strict Pull-ups
Rest 20 sec
Accumulate 30-45 second L-sit
Rest 2 mins
*If not weighted pull-ups scale to a strict progression and ME ring rows on part 2.
Metcon
Metcon (Time)
For Time:
500m Row
10 T2B
20 Push-ups
500m Run
10 T2B
20 Push-ups
200 DU
10 T2B
20 Push-ups
*20 minute cap
*Can be done in any order if needed because of rowers
