CrossFit Pineville – CrossFit
Warm-up
10 mins
Dynamic Warm-up (No Measure)
Metcon
30 mins
In preperation for the 1K row…
500m at 50% effort
Rest as needed
400m at 60% effort
Rest as needed
300m row at 80% effort
Rest as needed
200m row at 90% effort
Rest as needed
1000m Row (Time)
Max Effort 1000m Row
Gymnastics
Core Circuit
4 Rounds NFT
10 Elbow to Push-up Planks
10 Russian Twists
10 Flutter kicks
10 second RKC plank
