CrossFit Pineville – CrossFit
Warm-up
Overhead Movement Prep
2 sets
Wall Hinge Stretch x 30 sec
Active Bar Hang x 30 sec
KB Windmill x 5 each side
Then..
Jerk Balance
2×3 (stay light and focus on mechanics)
Tall Jerks
2×3 (stay light and focus on mechanics)
Weightlifting
5 sets
Barbell Z-Press x 5 reps
Rest 75 seconds
Weighted Strict Pull-Up x 5 reps
Rest 75 seconds
*Build to a 5RM for both
Z-Press (5×5)
Weighted Pull-ups (5×5)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
40 DU
10 S2OH (95/65)
10 C2B
Home Workout
Metcon (3 Rounds for reps)
Garage War (50/35)
3 rounds for reps
1 Min Max effort each station
SA DB Thruster
SA Alt DB Power Clean
Lateral Hop over DB
SA DB Push Press
Pushups
rest
Accessories
4 rounds
6/6 per leg
Weighted curtsy lunge
Weight single leg RDL
SL Glute bridge
rest as needed
