CrossFit Pineville – CrossFit
Warm-up
10 mins
Dynamic Warm-up (No Measure)
Gymnastics
25 mins
Inverted Ring Rows 5×6-10 Reps
*Add weight if you can
Superset with
5×30 second Weighted Push-up Plank
Inverted Ring Rows (5×6-10 reps)
Metcon
Metcon (Time)
Buy-In 30 Pull-ups (Rx+ C2B)
21-15-9
Deadlift (45% of 1RM)
Lateral Bar Hops
Buy-out 400m Shuttle Sprint (50m out/50 back)
