CrossFit Pineville – CrossFit
Warm-up
2 sets:
10 Beat Swings
10 ALT SL V-ups
5 Tempo Push-ups
then…
2 sets:
5 Ring/Stationary Dip Negatives
:30 Bike Sprint
Metcon
Metcon (4 Rounds for reps)
20 min ALT EMOM
Station 1: 20/15 Cal C2 Bike
Station 2: 12-15 T2B
Station 3: 10-12 Ring Dips
Station 4: 15-20 Push-ups
Station 5: Rest
