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CrossFit Pineville – CrossFit
Warm-up
1 set:
200-m run
20 air squats
10 broad jumps
10 good mornings (empty barbell)
1 set:
200-m run
15 med-ball front squats (14/20 lb)
20 mountain climbers
10 hang deadlift + shrug (empty barbell)
1 set:
200-m run
15 med-ball push press to target (14/20 lb)
10 up-downs
10 hang muscle cleans
10 front squats
1 set:
200-m run
10 wall-ball shots
10 bar facing burpees
10 hang squat cleans (empty barbell)
Weightlifting
Power Clean (1×1)
E2MOM for 6 sets
Start at 70% of 1RM and increase through sets
Build to a heavy single without starfishing.
Metcon
Metcon (Time)
For time:
5 Ring MU
20 KB Headcutters (1.5/1)
4 Ring MU
15 KB Headcutters
3 Ring MU
10 KBHeadcutters
2 Ring MU
5 KB Headcutters
10 min cap
Ring MU scale to double volume kipping C2B or same volume strict C2B
