CrossFit Pineville – CrossFit
Warm-up
10 mins
(No Measure)
Dynamic Warm-up
Gymnastics
30 mins
Pull-up Progressions
5 sets NFT
5 Scapular Pull-ups
10-20 sec Hollow Hold
10 Beat Swings
10-20 sec Arch Hold
5 minute EMOM
5-10 Kipping Pull-ups
*Or at current level
Metcon
Metcon (3 Rounds for reps)
3 Sets
30 second HS Hold
30 second rest
Right into…
3 sets
30 DUs/SUs
30 second rest
Right into…
3 sets
30 second HR Push-ups
30 second rest
*3 rounds for reps – Record lowest HS Hold time, total DU and total push-ups for score
