CrossFit Pineville – CrossFit
Warm-up
10 min
Gymnastics
Every 3 min for 18 min (2 sets of each)
Station 1: 3 min of rope climb practice
(Scale up to legless or l-sit legless if proficient)
Station 2: 3 min HS Walk Practice
(Spend time upside down.)
Station 3: 3 min of MU skill practice
(pick a progression that needs the most work)
Metcon
Metcon (2 Rounds for reps)
2 sets for max reps
3 min Assault Bike for Cals
2 min of DB Push Press (50/35) (Use 2 DBs)
3 min of Rowing for Cals
2 min of Ring Dips
Rest 1:00
*No rest between movements
