CrossFit Pineville – CrossFit
Warm-up
10 mins
Dynamic Warm-up (No Measure)
Metcon
20 mins
Metcon (5 Rounds for calories)
Rowing Intervals
5 sets
1:00 ME Cals
2:00 Rest
*Each round for calories
Gymnastics
30 mins
Freestanding/Handstand Hold Progressions
1) Wall facing HS holds
3×30-45 secs
*Toes only touching wall
*Head tucked looking at wall
2) Wall Facing Shoulder Taps
3×10-20 reps each arm
3) Partner assisted HS holds
*free standing if able, if not, partner assist kicking up on the wall
3 separate attempts
