CrossFit Pineville – CrossFit
Warm-up
10 mins
Gymnastics
30 mins
Kipping Pull-up Progressions
3×30 sec hollow holds
3×30 sec arch holds
3×20-30 sec active bar hangs
3×10-20 beat swings
5 min EMOM
5-15 kipping pull-ups
*no butterfly
*scale to strict pull-ups if no kipping
Metcon
Metcon (5 Rounds for reps)
5 sets
1 min of work
10 KBS (Rx+2.0/1.25)(1.5/1)
ME Thrusters in remaining time (95/65)
*Rest 1 min after each round
*Each round for total thrusters completed
