CrossFit Pineville – CrossFit
Warm-up
3 sets:
10 Alt Samson Lunge Stretch
10 Double Knee Tucks in Push-up Plank
10 Alt Plank Reach Through
1 set:
1:00 Easy Row
10 HR Push-ups
10 Ring Row
1 set:
1:00 Mod Row
10 Burpees
10 Jumping Pull-ups
1 set:
:30 Fast Row
5 Burpee Pull-ups
Metcon
Metcon (Time)
3 RFT
500/400m Row
21 Burpee Pull-ups
15 min cap
Pullup bar needs to be out of your overhead reach.
Weightlifting
Back Squat (7×1)
Find a heavy 1-rep for the day. This may not be a max.
E2MOM
Start around 60-70% of 1RM.
