CrossFit Pineville – CrossFit
Warm-up
2 sets:
10 ALT Spiderman Stretch
10 Leg Swings Across Body
1 set:
20 box step-ups
10 hand-release push-ups
10 V-ups
1 set:
10 box jumps (step down)
10 shoulder presses
10 hanging knee raises
1 set:
10 box jumps
10 push presses
10 knees-to-armpits
2 sets:
5 push presses
5 toes-to-bars
Metcon
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar
Accessories
4 sets
:40 Strict HSPU
Rest :20
:40 DB Renegade Row
Rest :20
Choose a scaling option that allows you to perform 5-10 reps within the :40 intervals. Choose a pair of DBs that allows you to perform renegade rows for most of the :40.
Renegade Row (4xME)
Record biggest unbroken sets
