CrossFit Pineville – CrossFit
Warm-up
2 sets
10 Calf Raises
10 Bunny Hops
10 Step-ups
10 Drop Offs
10 Box Jumps + step down
5 Box Jumps + squat landing
5 Box Jumps + slow rebound
5 Box Jumps
2 sets
1:00 Row
5 Push-up to Down Dog
5 HR Push-ups
Metcon
Metcon (4 Rounds for calories)
E2MOM for 4 sets
6 Box Jumps (30/24)
12 Push-ups
ME Cal Row (Rx+ Ski) in Remaining Time
Rest 2:00 b/t sets
Goal is to have 1:00 or more to row
Push the pace on the row
Score is Cals rowed each round
Weightlifting
Back Squat (10-8-8-6-6)
E3MOM
This is a de-load week for the squat.
Use weights to maintain solid technique and full range of motion through all squats.
