CrossFit Pineville – CrossFit
Warm-up
10 min
Metcon
Metcon (4 Rounds for reps)
4 sets for max calories/reps of:
2 minutes of Assault Bike for Cal
Rest 30 seconds
2 minutes of Hang KB Snatches (1.5/1)(switch arms every 10 reps)
Rest 30 seconds
2 Minutes of Rowing for Cal
Rest 30 seconds
2 Minutes of Push-Ups
Rest 30 seconds
Home Workout
Metcon (4 Rounds for reps)
4 Rounds through
90 sec max wall balls
rest 30 second
90 sec max DB snatch
rest 30 second
90 sec max slam balls
rest 30 second
90 sec max russian twist
