CrossFit Pineville – CrossFit
Warm-up
2:00 Row at Easy Pace
then..
2 sets:
:30 Wall Sit wiht Medball in Front Rack
:30 Bottom Push-up Hold
:30 Supine Hang from Bar
then..
2 sets:
5 Naked Bar Front Squats
5 Naked Bar Push Press
5 Scap Pull-ups + 5 Beat Swings
Metcon
Fran Sandwich (Time)
For time:
1000m Row
Right into..
21-15-9
Thrusters (95/65)
Pull-ups
Right into…
800m Run
18 min cap
Weightlifting
Back Rack Split Squat (2×20)
2 sets of 20 reps per leg. Complete all 20 on one leg before switching
20 reps on each leg with no pausing at the top or bottom. Just constant movement.
This may be just bodyweight or a light weight to complete as prescribed.
Rest 1:00 b/t legs and 2:00 b/t sets
