CrossFit Pineville – CrossFit
Warm-up
10 mins
Gymnastics
20 mins
Gymnastics Stations E2MOM for 3 sets of each
Station 1: Muscle Ups – 2-5 reps with pause in the dip and a pause at the top of the dip.
*Scale to low ring progressions with a pause in the dip and a pause in the top of the dip.
Station 2: 25-50′ HS Walk
*Scale to partner assisted walks or wall walks to shoulder taps.
Station 3: 45 second accumulated L-sit
*Scale accordingly
Muscle-ups (3 sets 2-5 reps with pause in dip & at top)
Metcon
Metcon (Time)
3 Rounds
400m Run or Row
10 Strict HSPU
15 C2B
20 Alt Pistols
*15 min cap
