CrossFit Pineville – CrossFit
Warm-up
3 sets
10 Air Squats
10 Ring Rows
:30 Samson/Pigeon/Spider Stretch Each Side (Change stretch each round)
2 sets:
50′ Dbl DB Front Rack Carry
50′ Front Rack + Left OH Carry
50′ Front Rack + Right OH Carry
50′ Dbl OH Carry
Metcon
Metcon (Time)
8 RFT
8 Dbl DB Front Squats (50/35)
50′ Farmers Carry
Goal is to choose a weight you can complete all 8 sets without putting the DBs down.
12 min cap
Weightlifting
15 min to complete
3 sets:
8 Back Rack Bulgarian Split Squat each leg
8 SA DB Row
Bulgarian Split Squat (3×8)
Back Rack
Build through sets
