CrossFit Pineville – CrossFit
Warm-up
Line Drills
then…
Medball Clean Progressions
then..
3 sets
150 ME Row
Rest 1:00 b/t sets
Metcon
Metcon (2 Rounds for reps)
5 min AMRAP
500m Row
ME Wallballs in remaining time (20/14)
Rest 5:00
5 min AMRAP
500m Row
ME Medball Cleans in remaining time
Goal is 100+ reps.
Each AMRAP should be near max effort.
You must reach full extension in the medball clean.
Midline Accessories
4 sets
20 Strict T2B or V-ups
20 Weighted Sit-ups
20 Banded Steps Right
20 Banded Steps Left
