CrossFit Pineville – CrossFit
Warm-up
3 sets
1:00 Row or Ski
50′ SA OH Carry Each Arm
30-45 second *Hold*
*Set 1 – Push-Up Plank
*Set 2 – Regular Handstand
*Set 3 – Nose to Wall Handstand
then…
3 sets
10 AirSquats
10 Ring Rows
10 Barbell Snatch Grip Behind the Neck Presses
10 Barbell Good Mornings
Weightlifting
Push Press (4×5)
Every 1:30 for 4 sets at 65-70% of 1RM
Metcon
Metcon (3 Rounds for reps)
3 sets on a 4:00 clock
650/600 Row (Rx+ Ski)
50 DU
ME S2OH in remaining time
Rest 1:00 b/t sets
Set 1: (95/65)
Set 2: (135/95)
Set 3: (185/115)
