CrossFit Pineville – CrossFit
Warm-up
2 sets:
30 Jumping Jacks
10 Alt Spider Stretch
10 Air Squats
2 sets
5 Single Arm Ring Rows
10 Cossack Squats
5 Ring Rows
10 Jump Squats
3 sets building to workout weight
2-3 Strict Pullups
4 Front Squats (from ground)
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
4 Front Squats (185/125)(From ground)
4/3 Strict Pull-ups
You should go unbroken on all front squats.
Weightlifting
Front Squat (5-5-3-3-1-1-1)
E3MOM for 7 sets
Increase through sets
Start around 60-70% of 1RM
