CrossFit Pineville – CrossFit
Warm-up
3 sets
:30 Jumping Jacks
50′ Dbl KB OH Carry
50′ Dbl KB Front Rack Carry
5 KB Windmills Each Arm
Gymnastics
12 min ALT EMOM
2-3 Wall Walks or 25-50′ HS Walk
10-15 Ring Rows
Handstand Walk (6×25-50′)
Weightlifting
3 sets
8-10 DB Shoulder Press Each Arm
right into…
8-10 DB Bent Over Row Each Arm
Rest as needed
