CrossFit Pineville – CrossFit
Warm-up
2 sets:
:20 Push-up Plank Hold
10 Banded Pass Throughs
10 Alt Forward Lunges
1 set:
3 HS Kick-ups
10 Banded Shoulder Press Per Arm
10 Alt Box Step Up
1 set:
3 HSPU Negatives
10 Banded Pull Aparts
5 Box Jumps + Step Down
1 set:
5 Strict HSPU or Scale
5 Box Jumps
Metcon
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
2-4-6-8…etc
Box Jumps (24/20)
Strict HSPU
NO KIPPING HSPU. Find a strict pressing movement.
Midline Accessories
Metcon (Time)
For time:
1:00 Push-up Plank
25 T2B
1:00 Elbow Plank
50 Abmat Sit-ups
1:00 Push-up Plank
25 T2B
1:00 Elbow Plank
15 min cap
