CrossFit Pineville – CrossFit
Warm-up
1 set:
1:30 Bike
:30 Push-up Plank
:30 Hollow Hold
30 Air Squats
then…
1 set:
:30 KB Goblet Squat Hold in Bottom
5 Tempo Goblet Squat
5 Goblet Cossack Squat Each Way
5 Weighted Side Bends Each Way
5 Good Mornings with naked bar
5 Kang Squats with naked bar
5 Back Squat
Weightlifting
Back Squat (5,5,3,2,2,1)
E2MOM for 6 sets
Not necessarily find a max on the last set. Maintain good positions throughout.
Set 1: 5@70-75%
Set 2: 5@75-80%
Set 3: 3@80-85%
Set 4: 2@85-90%
Set 5: 2@90-95%
Set 6: 1@95+%
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
20/15 Cal Bike
20 Alt Pistols
10 T2B
