CrossFit Pineville – CrossFit
Warm-up
10 mins
(No Measure)
Dynamic Warm-up
Gymnastics
25 mins
Gymnastic Stations
3 rounds: 30 sec work/30 sec transition to next station
*2 minute rest b/t rounds
Supine Grip chin over bar hold
Paralette L-sit
Active Bar Hang
Ring Support Holds
*If you cannot work for 30 seconds, that’s ok! Work as long as you can with good form.
*Scale parallette L-sit to —> one leg, one knee bent/toe tapping ground, knees bent, knees bent/toe tapping ground
*Scale chin over bar holds with a box for support
Metcon
Metcon (4 Rounds for time)
Every 5 minutes for 20 minutes complete:
500m row
10 T2B
*rest with remaining time until the top of the next 5 minute mark
