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CrossFit Pineville – CrossFit
Warm-up
2 sets:
:30 Supine Grip Bar Hang
10 Scap Push-ups
:30 Elbow Plank
then…
2 sets:
10 Yoga Push-ups
10 Cossack Squats
then…
2 set:
10 Beat Swings
10 Wallball Front Squats
Metcon
Metcon (5 Rounds for time)
Every 7 min for 5 sets:
200m Run
12 Burpees to a target (6″)
6 Strict Ring Dips
3 Weighted Strict Pull-ups (20/10)
20/15 Cal Bike
You should have at least 2 min rest b/t sets, so adjust distance/reps to allow for this.
