CrossFit Pineville – CrossFit
Warm-up
10 min
Gymnastics
Every 90 sec for 3 sets of each:
Wall Facing Handstand Marching x 20
Wall Walks x 4
Strict False Grip Ring Rows or False Grip Ring Pull-ups x 5-8
Strict Ring Dips x6-12
Strict Pull-Ups (Rings) (3×5-8)
Strict Ring Dips (3×6-12)
Metcon
Metcon (4 Rounds for reps)
4 sets
3 min AMRAP
500m Row (Rx+ 1.5k Bike)
ME Strict HSPU
Rest 3 min b/t sets
