CrossFit Pineville – CrossFit
Warm-up
10 mins
(No Measure)
Dynamic Warm-up
Gymnastics
20 mins
3 sets
Accumulate 2:00 Hollow/Arch Static Holds
*Rotate every 30 seconds
*Rest 90 seconds between rounds
3 sets
2 Stict Pull-ups + ME Kipping Pull-ups
Rest 2 minutes
*Scale to 5 Strict Pull-ups + 10-12 Beat Swings
Metcon
Metcon (4 Rounds for time)
8 x 200m Sprints
*Build in speed rounds 1-4
*Near max effort for 4-8
*Record times for rounds 4-8
*Rest 2 minutes between rounds
