CrossFit Pineville – CrossFit
Warm-up
1 sets of Banded Pressing Warm-up
:30 Palloff Hold Each Side
10 SA Banded Press Per Arm
10 Banded Tricep OH Extensions
10 Banded Lat Pulldown
then..
2 sets:
5 Downdog to Push-up
:30 Med Ball Pec Activation
Weightlifting
Bench Press (5×2-3)
E3MOM for 5 sets
2-3 reps building through the sets.
First working set should start around 70%
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
12 T2B
12 Lateral Burpees Over the Bar
12 Ring Dips
