CrossFit Pineville – CrossFit
Warm-up
2 sets
10 Medball Cleans
:30 Elbow Plank
5 Wallball Halos
then…
2 sets
10 Scap Pull-ups
10 Beat Swings
10 Air Squats
:30 Bottom Squat Hold
Weightlifting
Back Squat (5,3,3,3,ME)
E2MOM for 5 sets
Set 1: 5 reps
Set 2-4: 3 reps
Set 5: ME Reps at 10% less than the heaviest 3 rep for the day.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
15 Wallballs (20/14)
10 T2B
5 Burpees Over the Bar
