Wednesday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Gymnastics

30 mins

Pull-up Progressions

5 sets NFT

5 Scapular Pull-ups

10-20 sec Hollow Hold

10 Beat Swings

10-20 sec Arch Hold

5 minute EMOM

5-10 Kipping Pull-ups

*Or at current level

Metcon

Metcon (3 Rounds for reps)

3 Sets

30 second HS Hold

30 second rest

Right into…

3 sets

30 DUs/SUs

30 second rest

Right into…

3 sets

30 second HR Push-ups

30 second rest

*3 rounds for reps – Record lowest HS Hold time, total DU and total push-ups for score

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