Announcements
45 min Deep Stretch – Saturday 10/5 & 10/19 at 10:15am!
4 spots remaining!! 6 Week Olympic Lifting Skills Camp with Coach Becca Gerdon! Sundays 10/13 – 11/17 , 11am-12pm. $120 – Sign up today! Email crossfitpineville@gmail.com to secure your spot!
CrossFit Pineville – CrossFit
Warm-up
1:00 Wall Hinge Stretch
25′ Bear Crawl Forward then 25′ Backward
8 Push-up Plank to down dog
20 Alt shoulder taps
4 Push-up Negatives (5 sec down)
then..
2 sets:
5 Ring Scap Pull-ups
15 Ring Beat Swings
then..
:20 HS Hold
10 HS Hold Shoulder Taps
Gymnastics
E2MOM for 3 sets of each:
Station 1: 4-8 Ring MU or Low Ring Tempo MU Transitions
Station 2: 50′ HS Walk or Around the World Box Walks
Station 3: Accumulate 1:00 L-sit
Spend this time to work on gymnastics skills.
Metcon
Metcon (Time)
2 RFT
25/20 Cal Row
20 HR Push-ups (RX+ Strict HSPU)
20 Pull-ups (RX+ C2B)
10 min cap
