CrossFit Pineville – CrossFit
Warm-up
2 sets:
:30 Palloff Hold per Side
5 Glute Bridge Walkouts
then…
1 set:
2:00 Row Easy
20 Reverse Lunges
1:30 Row Mod
15 KB Sumo DL
1:00 Row Fast
10 Russian KBS
then..
Build to DL Weight
Metcon
Metcon (5 Rounds for time)
Every 6 min for 5 sets
500/400m Row
15 DL (225/155)
50 DU
Goal is to have around 2 min rest b/t sets in the early rounds.
