CrossFit Pineville – CrossFit
Warm-up
2 sets
30 Jumping Jacks
8 SA DB DL (right arm)
50′ SA OH Carry (right arm)
8 SA DB DL (left)
50′ SA OH Carry (left)
then…
2 sets:
5 High Hang Muscle Clean
5 Strict Press
5 Barbell Bent Over Row
:30 Wall Hinge Stretch
Weightlifting
5 sets
5 Barbell Z-Press
Rest 1:30
5 Weighted Strict Pull-ups
Yes, there are more strict pull-ups today.
Build through the sets for both movements
Choose a harder band option than yesterday.
Z-Press (5×5)
Weighted Pull-ups (5×5)
Metcon
Metcon (Time)
4 RFT
400m Run
12 G2OH (75/55)
12 T2B
Barbell weight should allow for unbroken sets
T2B should be completed in 1-2 sets for most rounds.
15 min cap
