CrossFit Pineville – CrossFit
Warm-up
3 sets
1:00 Row or Bike
:30 Weighted Bottom Squat Hold
then…
3 sets
10 Single Arm Dumbbell Presses (each arm)
15 Banded Face Pulls
20 Banded Good Mornings
Metcon
Metcon (3 Rounds for time)
Every 10 min for 3 sets
500/400m Row
7 Bar MU
25 Wallballs (20/14)
7 Bar MU
500/400m Row
*Scale Bar MU to 2:1 C2B or T2B
