CrossFit Pineville – CrossFit
Warm-up
3:00 Jog around rigs
3 sets:
20 Banded Pull Aparts
15 Banded Pass Through
10 Scap Pull-ups
1 set
10 Strict Press with Naked Bar
:30 SU
2 sets:
10 Push Press with naked bar
:30 SU
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
40 DU
10 Push Press (95/65)
Push Press weight should allow unbroken sets each round.
Don’t spend more than 1:00 on DU
Weightlifting
Double DB Overhead Lunge (3×20)
3 set of 20 dbl db OH Walking lunges.
10 reps each leg.
You may increase weight through sets, but each set should be unbroken.
Add Db weight together when scoring.
