CrossFit Pineville – CrossFit
Warm-up
12 mins
(No Measure)
Dynamic Warm-up
Gymnastics
25 mins
Ground Conditioning
4 sets
10 Hollow Rocks
10 Arch Rocks
10 V-ups
10 Supermans
7 sets: Every 90 seconds
2 Strict Pull-ups + 4-7 kipping
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
50 DU
25 Wallballs (20/14)
Accumulate 1:00 active bar hold