CrossFit Pineville – CrossFit
Warm-up
15 min
Gymnastics
E2MOM for 3 sets of each
Station 1: Ring MU x max reps for 45 sec
Scale: 4 Low Ring Transitions + 10 Push-ups
Station 2: 50’ HS Walk
Scale: Partner Assisted or 5 Wall Walks
Station 3: Accumulate 45-60 sec L-sit
Muscle-ups (3xME)
Handstand Walk (3×50’)
L-Sit (3×45-60 sec)
Metcon
Metcon (4 Rounds for reps)
16 min ALT EMOM for Max Reps/Cals
Row For Cals
Strict HSPU
C2B (Rx+ Bar MU)
Rest
