CrossFit Pineville – CrossFit
Warm-up
3 sets:
:20 work/:10 rest
Push-upShoulder taps
Jumping jacks
Up-downs
2 sets:
10 Weighted PVC Pass Through
5 single-arm DB strict presses/arm
10 DB front squats
100m Jog
3 sets:
5 DB thrusters
100m run
– Rest :30 between sets.
Metcon
Fast & Heavy (Time)
For time:
21 Dbl DB Thrusters (50/35)
400m Run
18 Thrusters
300m Run
15 Thrusters
200m Run
12 min cap
Choose a weight for thrusters that the 21 is completed in 1-3 sets maximum
Accessories
5 sets
5 Deficit Strict HSPU
:20 L-sit Hold
Scale deficit HSPU to deficit pike or deficit HSPU negatives.
