CrossFit Pineville – CrossFit
Warm-up
10 min
Metcon
Metcon (8 Rounds for reps)
E3MOM for 2 sets of each
Station 1 – 50/35 Calories Assault Bike
Station 2 – 25 KBS (1.5/1) + 20 Thrusters (95/65)
Station 3 – Run 400 Meters
Station 4 – 25 Pull-ups (Rx+ Chest-to-Bar Pull-Ups) + 10-20 Strict HSPU
*Every 100m of the run counts as a rep.
Gymnastics
Core Conditioning
2 sets
20-30 V-ups
Rest 15 sec
60 sec Push-up Plank Hold
Rest 15 sec
45 sec Side Plank (left)
Rest 15 sec
45 sec Side Plank (Right)
