CrossFit Pineville – CrossFit
Warm-up
15 mins
Gymnastics
20 mins
Handstand Walk Progressions
3 sets
1 Wall walk + 30 sec HS Hold + 10 Shoulder Taps
*Rest about 1 min b/t sets
Followed by…
1 set of back to wall donkey kicks x 20 reps
Followed by…
1 set of back to wall HS marching x 20 reps
Spend 5 min working on walks, partner assisted walks
or against the wall holds.
Metcon
Metcon (Time)
12 Rounds
4 Strict HSPU (Rx+ 45#/25# plate deficit)
8 Pull-ups (Rx+ C2B)
12 Jump Squats (Rx+ ALT Pistols)
*20 min cap
