CrossFit Pineville – CrossFit

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10 mins

(No Measure)

Dynamic Warm-up


20 mins

3 sets

Accumulate 2:00 Hollow/Arch Static Holds

*Rotate every 30 seconds

*Rest 90 seconds between rounds

3 sets

2 Stict Pull-ups + ME Kipping Pull-ups

Rest 2 minutes

*Scale to 5 Strict Pull-ups + 10-12 Beat Swings


Metcon (4 Rounds for time)

8 x 200m Sprints

*Build in speed rounds 1-4

*Near max effort for 4-8

*Record times for rounds 4-8

*Rest 2 minutes between rounds


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