CrossFit Pineville – CrossFit
Warm-up
2 sets:
10 Alt Spider Stretch
10 Leg Swings
10 Banded Pass Throughs
10 Banded Pull Aparts
1 set:
1:00 Bike
:30 Push-up Plank Hold
: 30 Air Squats
1:00 Bike
:30 Naked Bar Hold OH
:30 Walking Lunges
1:00 Bike
10 Naked Bar Press
10 Naked Bar Front Rack Lunges
Metcon
Metcon (Time)
5 RFT
20 Push Press (75/55)
20 ALT Front Rack Lunges
13 min cap
Push Press and Lunges should be done in 1-2 sets
Accessories
Accumulate 5:00 Elbow Plank Hold
Every time you break perform 20 supermans.
