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CrossFit Pineville – CrossFit
Warm-up
2 sets:
250m Row
1:00 Wall Hinge Stretch
:30 Prone Plank
then..
2 sets:
50’SA KB Front Rack Carry Each Arm
50′ Left Arm OH KB Carry
50′ Right Arm OH KB Carry
5 Windmills Each Side
Metcon
Metcon (8 Rounds for reps)
32 min ALT EMOM
Station 1: 15/10 Cal Row
Station 2: 20 SA KB Push Press (1/5/1) (10 each arm)
Station 3: ME Burpee Box Jump Over 24/20)
Station 4: Rest
Score is Cals+ PP +ME BBJO
