CrossFit Pineville – CrossFit
Warm-up
2 sets:
10 Push-up to Down Dog
10 PVC Pass Through
:30 HS Hold
10 PVC Push Press
2 sets:
:30 down ups
10 deadlifts (35/45 lb)
:30 tuck jumps
3 sets:
:20 handstand push-ups
5 deadlifts (building in weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
7 HSPU
7 DL (225/155)
Rest 3:00 then…
Stimulus & Goals
5+ rounds.
Moderate loading.
Unbroken deadlifts for most rounds.
Handstand push-ups in 2 sets or less.
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
20 DU
5 C2B
Stimulus & Goals
Test your chest-to-bar capacity and upper-body grip and pulling stamina to where your limit is. DO NOT pace or strategize this one; just move!
Finish rounds in less than :30 and keep the pull-ups unbroken.
Rest as little as possible and attack each element, even if you do not feel ready.
Weightlifting
Weighted Pull-ups (4×8)
If weighted pull-ups are not an option, then perform 8 unbroken reps with the least amount of banded assistance.
Rest as needed b/t sets
