CrossFit Pineville – CrossFit
Warm-up
10 mins
Gymnastics
20 mins
Handstand Walk Progressions
ALT Every 30 sec for 3 sets each
Kick-up + 15 sec Hold
Kick-up + 20 HS Marches
3×20 Donkey Kicks
3 sets of lateral wall walks
5 steps one way then 5 steps back
Spend 5 min working on walks or assisted walks
Metcon
Metcon (Time)
50 Thrusters (45/35)
40 Kettlebell Swings (1.5/1)
30 Burpees
20 Pull-Ups
10 Man-Makers (50/35)
20 Pull-Ups
30 Burpees
40 Kettlebell Swings (1.5/1)
50 Thrusters (45/35)
*20 min cap
