CrossFit Pineville – CrossFit
Warm-up
2:00 jog around gym
1 set:
:30 Spider Stretch Each Side
:30 Wrist Stretch
: 30 Pigeon Stretch Each Side
10 Kang Squats
1 set
5 Hang Muscle Clean
5 Tall Power Clean
5 Hang Power Clean
5 Hang Squat Clean
3 sets:
1 Clean Pull
1 Hang Power Clean
1 Hang Squat Clean
*start with a naked bar and build to first working set.
Weightlifting
Hang Clean (1 Clean Pull + 1 Hang Power Clean + 1 Hang Squat Clean)
E3MOM for 6 sets
Build to a heavy complex through the 6 sets, but leave about 10-20 pounds in the tank.
Don’t go to a max.
Metcon
Metcon (12 Rounds for reps)
12 min ALT EMOM
Min 1: 30 sec ME Burpee to 45# Plate
Min 2: 1-3 Wall Walks