Friday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

(No Measure)

Dynamic Warm-up

Gymnastics

25 mins

Skill/Plyo Stations

5 sets

5-10 Ring Push-ups + 20 sec ring plank hold

20 Lateral hops over Rogue blocks

5-10 Kipping Pull-ups

20 Skater Jumps

*Scale push-ups and pull-ups to your ability

*This should be at a nice easy pace

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
*6 min time cap

*Should use 50-60% 1RM Clean

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