CrossFit Pineville – CrossFit
Warm-up
Ankle Circles/Flextion x 90 sec each side
Twisted Lizard Stretch x 90 sec each side
2 sets
Angry Gorilla x 5
Single Leg Jumps x 10 each leg
Bottom Squat Hold x 30 sec
Weightlifting
Back Squat (5,5,3,2,2,10)
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 – 10 reps @ 70-75%
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
3 Bar MU
6 Strict HSPU
12 Box Step-ups (24/20)
Home Workout
4 rounds
8/8 tempo gob Cossack squat
Right into
1 min goblet wall sit
Rest 2 min
Metcon (Time)
Gumby
400 meter run
80 alt DB hang clean and jerk
400 meter run
80 wall balls
400 meter run
