CrossFit Pineville – CrossFit
Warm-up
3 sets:
30 jumping jacks
20 butt kicks
20 high knees
20 alternating monster walks
20 alternating calf scoop stretch
2 sets
5 inchworm with push-up
10 ring rows
5 deadlift (build to workout weight)
Metcon
Metcon (Time)
3 RFT
30 Push-ups
20 Pull-ups
10 DL (185/135)
15 min cap
DL weight should be a light/mod load.
Accessories
4 sets for quality
50′ Farmers Carry AHAP
20 Dball DL
Rest 1:00-2:00 b/t sets
