CrossFit Pineville – CrossFit
Warm-up
12 mins
Dynamic Warm-up (No Measure)
Weightlifting
25 mins
*Work up to a heavy single, then perform a deload set of 3 & 5 reps
Front Squat (5, 4, 3, 2, 1, 3, 5)
Metcon
Metcon (No Measure)
4 Rounds NFT
250 M Row
15 Rage Ball push press Shots (20/14)
*Go hard then rest 1-2 minutes