CrossFit Pineville – CrossFit
Warm-up
Metcon
Metcon (3 Rounds for time)
3 sets each for time
40/30 Cal Bike or 45/35 Cal Row
50′ DB Suitcase Lunge (50/35)(Rx+ 70/50)(Switch arms at 25′)
15 Wallballs (20/14)(Rx+ 30/20)
10 SA ALT Devil’s Press
15 Wallballs
50′ DB Suitcase Lunge
Rest 2 min b/t rounds
*10 min cap per round
*Bike should be 2 min or less
*Wallballs should be done in a max of 2 sets
*Devil’s Press should be about 90 sec so go lighter if needed.
