CrossFit Pineville – CrossFit
Warm-up
3 sets:
:10 jumping jacks, slow
:10 jumping jacks, moderate
:10 jumping jacks, fast
:30 alternating back-step lunges
:30 ring rows
Pistol Progressions
Metcon
Metcon (6 Rounds for reps)
Every 1:30 for 6 rounds:
16 Atl Pistols
10 T2B
Max burpees in remaining time
– Rest 1:30 between rounds
Goal is to have :30 or more for burpees, so scale pistol and T2B reps accordingly.
Weightlifting
Back Rack Lunge (5×5 each leg)
Alternate lunges for 5 each leg per set.
Increase through sets