CrossFit Pineville – CrossFit
Warm-up
2:00 Bike
then…
3 sets
:20 Bar Hang
5 Yoga Push-ups
10 Squat Therapy
:20 Bottom Squat Hold with arms straight forward
then…
Wrist/Front Rack Mobility
Weightlifting
Front Squat (7×1)
Build to a 1RM in 7 sets
15 min to complete.
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
10 Cal Bike
100m DB Suitcase Carry (50/35)(Switch Hands at 50m)
50 DU
Rest 1:00
62 reps per round. Each 50m of the carry is a rep.
Push the pace each round as rest is built in.
