CrossFit Pineville – CrossFit
Warm-up
3 sets:
:40 lateral hops over the DB
:10 rest
:30 alternating shoulder taps
:10 rest
:20 hollow rocks
:10 rest
then..
1 set:
5 toes-to-bars
2 wall walks or 25′ HS Walk
Metcon
Metcon (Time)
10 RFT
9 T2B
3 Wall Walks (Rx+ 25′ HS Walk)
16 min cap
T2B should be completed in 3 sets or less
Weightlifting
KB Bulgarian Split Squat (5×8)
E3MOM for 5 sets
Farmers Hold 2 Dbs or Kbs
8 reps per leg
