CrossFit Pineville – CrossFit
Warm-up
15 min
Gymnastics
E2MOM for 18 min
Station 1: 5-10 Strict Pull-ups + 5-10 Push-ups
Rx+ 4-10 Ring MU
Station 2: 50-75’ HS Walk
*Use Partner Assisted, Wall walks or around the world walks for scale
Station 3: L-sit x 60 sec
*Accumulate 60 sec total if not unbroken
Strict Pull-Ups (Bar) (3×5-10)
Muscle-ups (3×4-10)
Handstand Walk (3×50-75’)
L-Sit (3×60)
Metcon
Metcon (2 Rounds for time)
2 sets for time:
30/25 Cal Bike
20 Burpee Box Jump Overs
Rest 6 min
*100% effort sprint on work
