CrossFit Pineville – CrossFit
Warm-up
2 sets:
1:00 Bike
:15 Dip Support Hold
then..
2 sets:
1 Wall Walk + :15 HS Hold
3 Tempo Push-ups
Weightlifting
Bench Press (1×3)
Take 20 min to build to a 3-RM
Metcon
Metcon (8 Rounds for reps)
2 sets for max reps:
1:30 Echo Bike for Cals
Rest :30
1:30 HR Push-ups (Rx+ Ring Dips)
Rest :30
1:30 KB SDLHP (1.5/1)(Rx+ 2/1.25)
Rest :30
1:30 Strict Pull-ups
Rest :30
