CrossFit Pineville – CrossFit
Warm-up
3 min Assault Bike
Then…
3 Rounds
5 Sumo Inch Worm with Push-up
30 sec Hollow Hold
Weightlifting
Floor Press (5×5)
E2MOM for 5 sets
Build to 5 rep
Then…
Floor Press (2xME)
E3MOM for 2 sets
ME @90% of today’s heaviest 5 rep set.
Metcon
Metcon (4 Rounds for reps)
20 min ALT EMOM (4 sets of each):
Minute 1 – 18/13 Cal Assault Bike
Minute 2 – 12-15 T2B
Minute 3 – 10-12 Stationary or Ring Dips
Minute 4 – 15-20 Push-Ups
Minute 5 – Rest
Home Workout
SA Tempo Front squat
4 x 5/arm with 3 count descend and 3 count pause at bottom
rest 3-4 min between sets
Metcon (4 Rounds for time)
4 rounds
20 Alt DB Snatch
20 DB Thrusters (10/arm)
rest 1 min
goal is ub each round
Accessories
Tabata 8 rounds 20 on 10 off
Right arm, DB/KB grip hold
then…
Tabata 8 rounds 20 on 10 off
Left arm, DB/KB grip hold
** pick a weight that is tough but doable unbroken.
