Announcements
Ladies!!! Join us for Sip, Stretch + Shop on Friday May 10th at 6pm! Treat yourself to drinks, dessert, yoga, stretching, skincare + jewelry! RSVP to Michelle – tickets $20, friends are welcome!
CrossFit Pineville – CrossFit
Warm-up
2 sets:
50′ Walking Lunge
1:00 Elbow Plank
:30 KB Goblet Bottom Squat Hold
then…
2 sets:
20 Banded Face Pulls
10 Air Squats
Weightlifting
Z-Press (6×3)
Barbell Z-Press
E2MOM for 6 sets
Build to a heavy 3RM.
Metcon
Metcon (AMRAP – Rounds and Reps)
4 Rounds on a 2:00 Clock
AMRAP
12 Alt Pistols
9 SA DB Push Press (50/35)(Rx+ 70/50)
6 Burpee Box Jump Over (24/20)(Rx+30/24)
Rest 1:00 after each 2:00 interval
Pick up where you left off
DB weight should allow for unbroken sets every round.
