Announcements
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CrossFit Pineville – CrossFit
Warm-up
1 set:
1:00 Supine Bar Hang
10 Alt Spider Stretch
50′ Bear Crawl
10 Push-up to Down Dog
then..
2 sets:
:30 Donkey Kicks
:30 Push-up Plank Shoulder Taps
Weightlifting
E2MOM for 5 sets
4 Bench Press Building Through Sets
Followed by…
E3MOM for 2 sets
ME Bench at 90% of today’s heaviest 4 rep for the day.
Bench Press (5×4)
Bench Press (2xME)
Metcon
Metcon (Time)
3RFT
50 DU
20 Pull-ups
20 Push-ups (RX+ Ring Dips)
12 min cap
