CrossFit Pineville – CrossFit
Warm-up
Cossack Squat x 5 each side with a 5 sec hold in bottom
Standing Manual Quad Stretch x 60 sec each side
then…
Alt E90 for 2 sets of each
30 sec in place bear crawl + 30 sec hollow hold
30 sec Squat Therapy Hold in bottom of Squat
Static Bar Hang x 30-60 sec (1 set prone, 1 set supinated)
Weightlifting
Tempo Front Squats (5×3)
5 count descent
E3MOM
*Build over the first 4 sets and then repeat the same weight for the last set.
Metcon
Metcon (Time)
Young Karen and Fran
75 Wallballs (20/14)
45 Pull-ups
*10 min Cap
Home Workout
4 rounds
Tempo gob squat x 6-8
4 count down
4 count pause
Fast up
Rest 1 min
Split lunge hold 30/30 per leg
Metcon (4 Rounds for reps)
4 rounds
2 min
2 off
40 SU/DU
15 goblet squats
ME DB S2OH remaining time
(Round 1 and 3 right arm S2OH)
(Round 2 and 4 left arm S2OH)
