CrossFit Pineville – CrossFit
Warm-up
3 sets
50 SU
5 Yoga Push-ups
:20 HS Hold or Push-up Plank
15 Ring Rows
20 Air Squats
then…
Push Press Progressions
Weightlifting
Push Press (12×3)
EMOM for 12 sets at 80% of 1RM
Metcon
Metcon (3 Rounds for reps)
On a 3:00 clock for 3 sets
25 Wallballs (20/14)(Rx+ 30/20)
20 T2B
ME DU in remaining time
Rest 3:00 b/t sets
*Score is total DU each round
