Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Accessories

Four sets of:

Front Racked Alternating Reverse Lunges x 16-20

Rest 90 seconds

Weighted Pull-Ups x 4-6 reps

Rest 90 seconds

*Scale to strict pull-ups if you have less than 5

*20 min

Front Rack Lunge (4×16-20 )

*8-10 each leg

Weighted Pull-ups (4×4-6)

Metcon

Metcon (Time)

For time:

40 Wall Ball Shots (20/14)

20 Pull-Ups

30 Wall Ball Shots

15 Pull-Ups

20 Wall Ball Shots

10 Pull-Ups

10 Wall Ball Shots

5 Pull-Ups