CrossFit Pineville – CrossFit
Warm-up
2 sets:
10 Forward Lunges
10 Air Squats
:30 Bottom Squat Hold (arms straight out)
:30 Side Plank Each Side
then…
1 set:
3 Worlds Greatest Stretch Each Side
6 Front Foot Elevated Split Squats Each Side
6 Cossack Squats Each Side
6 Tempo Counter Balance Squats + 3 No Tempo
Weightlifting
Paused Front Squat (1 Paused Front Squat + 2 Front Squats)
E2MOM for 8 sets
3 second pause in bottom
Start around 70% of 1RM FS and build.
Last 3 sets should be at the same weight.
Metcon
Metcon (Time)
For time:
30 Dbl DB Thrusters (50s/35s)
30 Alt Farmers Reverse Lunges
20 Dbl DB Thrusters
20 Alt Farmers Reverse Lunges
10 Dbl DB Thrusters
10 Alt Farmers Reverse Lunges
10 min cap
DB weight should allow for all sets to be done in 1-2 sets
