CrossFit Pineville – CrossFit
Warm-up
3 sets:
10 Banded Good Morning
10 Forward Lunges BW
:30 Pigeon Stretch Each Side
:30 Half Saddle Stretch Each Side
2-3 sets:
2 KB Goblet Lunges each leg
4 Russian KBS
*Build in weight to workout weight if needed.
Metcon
I will never let you go. (Time)
5 Rounds
10 Goblet Hold Walking Lunges (1.5/1)(Rx+ 2/1.5)
14 Russian KBS
Rest 1:00 b/t sets
12 min cap including rest
Score is total time including rest.
Weightlifting
Sumo Deadlift (21-15-9)
Each set to be unbroken.
Increase weight through sets
