CrossFit Pineville – CrossFit
Warm-up
1 set:
500m Row Nose Breathing
20 Sumo Stance Good Morning
24 Forward Lunges
30 Side Plank Hip Bounce Each Side
then…
2 sets
10 KB Sumo DL
10 KB Suitcase DL Each Arm
then…
Build to DL working weight
Metcon
Six Shooter (6 Rounds for time)
Every 5 min for 30 min (3 sets of each)
Station 1: 1000/850m Row
Station 2: 3 rounds of:
4 DL (225/155)
6 Bar Facing Burpees
8 DB Farmers Lunges (50s/35s)
Score is time it takes to complete each station.
6 total scores
