CrossFit Pineville – CrossFit
Warm-up
10 mins
(No Measure)
Dynamic Warm-up
Gymnastics
20 mins
5 Rounds NFT
5-8 Weighted (if able) Strict Pull-ups
30 second Hollow Hold
30 second Arch Hold
Strict Pull-Ups (Bar) (5 sets 5-8 reps each)
Weighted Pull-ups (5 sets 5-8 reps each)
Metcon
Metcon (5 Rounds for time)
5 sets
300m Row
10 Burpees
Rest 2:00