CrossFit Pineville – CrossFit
Warm-up
15 mins
Metcon
Metcon (Time)
Row-Bike-Ski Erg Conditioning
Athlete’s Choice
50-40-30-20-10 Cals
*Rest 1 min b/t efforts
*Pick which apparatus & use only that for the duration of the WOD.
Score is total time. Note Row-Bike-Ski in notes
Gymnastics
Accessory Work
Accumulate 2 min hold in L-sit on paralettes
Accumulate 4-5 mins in a handstand
5 sets :20 False Grip active holds on rings