CrossFit Pineville – CrossFit
Warm-up
2 sets:
1:30 Row
8 Skater Lunge Per Side
1 set using a 45# plate
10 Heels Elevated T-spine rotations in bottom squats
10 Front Foot Elevated Split Squats Each Side
10 Elevated Cossack Squats Per Side
10 Heel Elevated Tempo Air Squat
Weightlifting
Bulgarian Split Squat (4×8 Each Leg)
Barbell Back Rack
Build to a 8-RM each leg
E4MOM for 4 sets
Metcon
Metcon (Time)
For time:
1k Row
75 KB SDLHP (1.5/1)
50 SA Front Rack Lunge (Switch arms as needed)
75 Air Squats
1k Row
20 min cap
The first row will be more of a moderate pace to allow you to get right into the SDLHP.
Sit tall in the rower seat.
KB weight should allow for big sets in the movements.
