CrossFit Pineville – CrossFit
Warm-up
Running Line Drills
then..
3 sets:
5 Windmills Each Arm
5 HS Kick-ups
5 Tempo Push-up + Down Dog
Gymnastics
5 sets:
5 HSPU Negatives
5 SA DB Z-Press Per Arm
:30 Strict HSPU
Rest about 2:00 b/t sets
If you are not kicking up to the wall perform DB Push Press + Tempo Decent, SA DB Z-Press, Dbl DB Shoulder Press Standing
Metcon
Metcon (Time)
3 RFT
400m Run
20 Dbl DB S2OH (50/35)
10 min cap
