CrossFit Pineville – CrossFit
Warm-up
2 sets:
50′ Bear Crawl
1:00 Bike
then…
2 sets
5 KB Push Press Each Side
5 BW Windmills
10 Goblet Reverse Lunge (5 each side)
Weightlifting
Shoulder Press (1×1)
E3MOM for 5 sets
Build to a 1RM
Start around 80% of previous 1RM
Push Press (2xME)
E3MOM for 2 set
Max Reps at 80-85% of today’s 1RM
Record biggest set
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
15/10 Cal Echo Bike
10 Power Cleans (95/65)
20 Front Rack Alt Reverse Lunges
Power Clean weight should allow for unbroken sets in the early rounds
