CrossFit Pineville – CrossFit
Warm-up
12 mins
Gymnastics
25 mins
Every 2 mintues for 24 minutes (4 sets of each)
Station 1: Weighted Strict C2B or Chin Over Bar Pull-ups x 3
*Work to a 3-rep max
*If still working on pull-ups choose your scale version to make the 3 reps very difficult
Station 2: 50′ HS Walk
*Use a partner if still working on walks or scale to wallwalks/shoulder taps. Spend around 30 seconds on hands
Station 3: Accumulate 45 second L-sit
Weighted Pull-ups (4×3)
Metcon
Metcon (3 Rounds for reps)
3 sets
4 min AMRAP
10 Pull-ups
15 Box Jumps (24/20)
20 Abmat Sit-ups
*Rest 1 minute after the 4 minute AMRAP
