Wednesday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Gymnastics

ALT Every 90 sec for 5 sets of each

3-10 Strict HSPU (Rx+ Strict Deficit HSPU)

3-10 Strict Pull-ups (Rx+ Bar MU)

*Goal is to aim for same number of reps across all sets.

*Add one more rep from last week.

Strict Handstand Push-ups (5×3-10)

Strict Deficit HSPU (5×3-10)

Strict Pull-Ups (Bar) (5×3-10)

Bar Muscle-ups (5×3-10)

Weightlifting

15 min

Deadlift (3,3,3)

*Using 10# more than previous 1RM

*1×3@70-80-90%

Metcon

Metcon (Time)

2 RFT

20 DB Squats (50/35)

20 T2B