CrossFit Pineville – CrossFit
Warm-up
2 sets
20 Glute Bridge
20 Air Squats
10 Bird Dogs Each Side
then…
2 sets
20 Naked Bar Back Squats
10 Bird Dogs Each Side
then..
Clean Progressions.
Weightlifting
Metcon (Weight)
In 15 min build to a heavy complex:
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Front Squat + 1 Clean
*Must be unbroken to count.
Metcon
Metcon (Time)
3 RFT
30 ALT Pistols
30 Abmat Sit-ups
15 C2B (Rx+ 8 Ring MU)
*15 min cap
