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CrossFit Pineville – CrossFit
Warm-up
5 sets:
:35 row
– Rest :25
1 set:
5 elbow-to-instep/leg
10 jumping air squats
5 inchworm + push-ups
10 jumping air squats
1 set:
:30 easy row
:30 moderate row
:30 hard row
Metcon
Metcon (Time)
3 sets for total time
1000m/800m Row
Rest 3:00 b/t sets
Score is total time including rest.
Rest exactly 3:00 b/t efforts
Challenge to not let your pace drop :05-:10 b/t efforts.
21 min cap (including rest)
Weightlifting
4 sets
15 Heavy Banded Good Mornings
10 Back Rack Lunges (each leg)
Back Rack Lunge (4×10 Each Leg)
Start lighter and increase through sets
