CrossFit Pineville – CrossFit
Warm-up
2 sets
100m Run
:30 Hanging Knee Raise Hold
:30 Bottom Squat Hold (arms straight out)
then..
2 sets:
8 SA OH Reverse Lunge (8 per leg)
6 DB Kang Squats
4 DB Goblet Squat
2 ME Jump Squats
Weightlifting
5 sets:
6-8 Barbell Glute Bridge (shoulder elevated on a bench)
Rest 1:00
ME Unbroken Strict Pull-ups
Rest 1:00
Glute Bridge should be heavy. Start around 70% of 1RM DL
Band your pull-ups to get at least 5 unbroken reps without coming off the bar.
Barbell Bridges (5×6-8)
Strict Pull-Ups (Bar) (5xME)
Record biggest UB set
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
40 DU
20 Farmers Forward Lunges (50s/35s)(10 each leg)
