Wednesday

CrossFit Pineville – CrossFit

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Warm-up

12 mins

(No Measure)

Dynamic Warm-up

Gymnastics

Metcon (20 Rounds for reps)

20 min Alt EMOM

1st min – 5-10 Strict Pull-ups

2nd min – 15 Hollow Rocks

Metcon

Metcon (3 Rounds for reps)

3 min AMRAP

20 HR Push-ups

20 Air Squats

Rest 3 minutes

3 min AMRAP

20 Abmat Sit-ups

20 Reverse Lunges

Rest 3 minutes

3 min AMRAP

20 Ring Rows

20 3-count Mountain Climbers