CrossFit Pineville – CrossFit
Warm-up
15 min
Weightlifting
Tempo Back Squat (5×3)
*Very slow tempo. 8 second descent + 1 second pause in bottom + 4 second ascent.
*Build to a heavy 3-rep
Metcon
Metcon (Time)
For time:
40 Wallballs (20/14)(Rx+ 30/20)
10 Cal Bike
30 Wallballs
20 Cal Bike
20 Wallballs
30 Cal Bike
10 Wallballs
40 Cal Bike
Home Workout
Metcon (Time)
starting at 0:00
21 HSPU
9 Devil Press
15 HSPU
7 Devil Press
9 HSPU
5 Devil Press
RX+ strict HSPU
*if you do not have 2 dumb bells, do Alt single arm devil presses with reps (10-8-6)
*12 min cap
Metcon (Time)
starting at 15:00
40 Wallballs
40 meter shuttle run
30 wallballs
40 meter shuttle run
20 wallballs
40 meter shuttle run
10 wallballs
40 meter shuttle run
if you dont have wallball do goblet squats.
