CrossFit Pineville – CrossFit
Warm-up
12 mins
Dynamic Warm-up (No Measure)
Gymnastics
25 mins
Kipping Pull-up Progressions
5 sets
10 Hollow Rocks
10 Arch Rocks
10 Beat Swings
5 min EMOM
:30 ME kipping pull-ups
*Each round for reps
*Scale up to C2B if you can
*No butterfly
*Scale to kipping in a band (if able – red band only), strict pull-ups, box pull-ups, beat swings or ring rows
Metcon (5 Rounds for reps)
5 min EMOM
:30 ME kipping pull-ups
*Each round for reps
*Rx+ C2B if you can
Metcon
Metcon (No Measure)
4x100m sprints EMOM
Rest 2 minutes
4x200m sprints Every 75 seconds
