CrossFit Pineville – CrossFit
Warm-up
10 mins
(No Measure)
Dynamic Warm-up
Gymnastics
30 mins
5 Rounds NFT
10 Beat Swings
20 sec Hollow Hold
5-10 Scapular Pull-ups
20 sec Arch Hold
E2MOM for 3 sets
ME Kipping Pull-ups
*without coming off bar
Pull-ups (3 sets ME Kipping PU without coming off bar)
Metcon
1000m Row (Time)
Max Effort 1000m Row
