CrossFit Pineville – CrossFit
Warm-up
3 sets
3 HS Kick-ups
5 SA KB Press Each Arm
5 SA KB Front Squat Each Arm
:30 Pigeon Stretch Each Side
then…
Push Jerk Progressions
Weightlifting
Push Jerk (8×1)
1 Push Jerk E2MOM for 8 sets.
*Begin around 60% and build to a quality heavy for the day.
Metcon
Metcon (Time)
For time:
3 Wall Walks (Rx+ 25’ HS Walk)
9 Thrusters (115/75)
5 Wall Walks (50’ HS Walk)
15 Thrusters
7 Wall Walks (100’ HS Walk)
21 Thrusters
*10 min cap
