CrossFit Pineville – CrossFit
Warm-up
3 sets
25 Jumping Jacks
10 Kipping Knee/Straight Leg Raises
10 Naked Bar Thrusters
then…
2 sets
:30 Wall Hinge Stretch
3 Inchworms with Push-up
then..
Drag Rope Practice
Metcon
Metcon (5 Rounds for reps)
15 min ALT EMOM
Station 1: 50 Drag SU (Rx+ 20 Drag SU CrossOvers)
Station 2: 15 T2B
Station 3: 5S2OH + 5 Front Squat (135/95) (Rx+ OHS)
Weightlifting
3 sets
8-12 DB Bench
Right into…
ME Unbroken Push-ups
Rest as needed
Dumbbell Bench Press (3×8-12)
Push-ups (3xME)
*Score biggest set(s)
