CrossFit Pineville – CrossFit
Warm-up
2 rounds
30 sec side plank each side
30 sec monster walks (in place)
30 sec air squats
30 sec good mornings
30 sec cossack squats
then…
Bottom Squat Opener x 2 min
Weightlifting
Back Squat (5,5,3,2,2,3,3)
E2MOM
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6&7- 3 reps@ 85%
Metcon
Metcon (3 Rounds for reps)
4 min ALT EMOM
Station 1: 30 sec ME Assault Bike
Station 2: 30 sec ME Front Squats (135/95)
Station 3: 30 sec ME DL (135/95)
Station 4: Rest
Rest until 5:00 then….
Metcon (4 Rounds for reps)
E3MOM for 4 sets
Number of Cals on Bike from 30 sec effort
Number of Front Squats from 30 sec effort
Number of DL from 30 sec effort
Home Workout
Tempo Split Squat (goblet hold)
5 x 6 per leg (3331)
Metcon (3 Rounds for reps)
Triple threat
AMRAP 3
20 slam balls
12 Alt DB Devil Press power clean
ME Burpees over DB
rest 3 Min
AMRAP 3
20 Slam balls
12 Alt DB Devil Press
ME Burpees over DB
rest 3 min
AMRAP 3
20 Slam Ball
12 Alt DB Devil Press Thrusters
ME Burpees over DB
Score is number of burpees completed each round
Accessories
Accessory Armor
3-4 rounds
20 Hollow Rocks
15 Side plank Twists / side
10 Alt v-ups
rest 2 min
