CrossFit Pineville – CrossFit
Warm-up
2:00 Echo Bike
then..
2 sets:
:30 Forward and Back Leg Swings Each Leg
:30 Lateral Leg Swings Each Leg
:30 Air Squats
:30 Pigeon Stretch Each Leg
then..
5 Empty Bar Back Squats with 3 sec tempo
5 Empty Bar Back Squats no tempol
5 Squat Jumps
Weightlifting
Back Squat (2,2,2,2,3,3,3)
E2MOM for 7 sets
Sets 1-4 = 2 reps. Build through the sets
Sets 5-7 = drop weight by 10% of today’s heaviest load at perform 3 reps. Same weight across these sets
Metcon
Metcon (4 Rounds for calories)
Every 4 min for 4 sets:
1:30 Echo Bike
60 DU
Score is calories completed in each 1:30 effort.
Must complete the 60 DU inside the 4 min window after the bike.
