Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Accessories

5 sets

Barbell Bridges x5 (Go heavy)

Rest 60 sec

Banded Face Pulls x 15

Barbell Bridges (5×5)

*All sets around 80% of 1RM DL

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

40 DU

20 Medball Cleans (20/14)(Rx+ 30/20)

Home Workout

Metcon (Weight)

Leg Complex

10 DB Front Squat

10 DB Front Rack Lunges (10/leg)

15 DB Frog Bridges

rest 2-3 min between sets
use 2 dumb bells is possible

this is for quality, not speed

Metcon (Time)

Affliate challenge 2

100 DU

21 burpees

75 DU

15 burpees

50 DU

9 burpees
Cap 15 min