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CrossFit Pineville – CrossFit
Warm-up
2 sets:
90 sec Row
10 KB Sumo DL
then…
2 sets
Depth Drop x 3
Depth Drop + High Jump x 2
Depth Drop + Broad Jump x 1
Weightlifting
25 min to complete 4 sets
6-7 Barbell Bridges @75-80% of 1RM DL
right into…
25 Banded Hamstring Curls
right into…
6-7 Weighted Pull-ups
Rest as needed
Barbell Bridges (4×6-7)
Shoulders elevated on a bench
Weighted Pull-ups (4×6-7)
Metcon
Metcon (AMRAP – Reps)
On an 8 min Clock
1000m Row
ME DB Box Step-ups (50/35)(20″)
Score is total step ups
Only 1 DB and you can hold however you’d like.