CrossFit Pineville – CrossFit
Warm-up
10 mins
(No Measure)
Dynamic Warm-up
Weightlifting
20 mins
Push Press + Push Jerk complex
6 sets
5 Push Press + 1 Push Jerk at 50% of 1RM Push Press
*Complete a round every 75 seconds
*Spend 5 minutes warming up to 50%
Push Press (5x(5 Push Press + 1 Push Jerk) at 50%)
Gymnastics
10 mins
3 sets of 5 Wall Walks
Rest 2 mins between each set
Metcon
Metcon (Time)
50 DU
100m Plate Farmers Carry (45/25)
5 (Rx+ Ring MU)(Strict Pull-up + Strict Ring Dips)
50 DU
100m Plate OH Carry (45/25)
5 (Rx+ Ring MU)(Strict Pull-up + Strict Ring Dips)
50 DU
100m Plate Hug Carry (45/25)
5 (Rx+ Ring MU)(Strict Pull-up + Strict Ring Dips)
20 minute cap
*Scale strict pull-ups and dips as needed
