Tuesday

CrossFit Pineville – CrossFit

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Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Weightlifting

20 mins

Push Press + Push Jerk complex

6 sets

5 Push Press + 1 Push Jerk at 50% of 1RM Push Press

*Complete a round every 75 seconds

*Spend 5 minutes warming up to 50%

Push Press (5x(5 Push Press + 1 Push Jerk) at 50%)

Gymnastics

10 mins

3 sets of 5 Wall Walks

Rest 2 mins between each set

Metcon

Metcon (Time)

50 DU

100m Plate Farmers Carry (45/25)

5 (Rx+ Ring MU)(Strict Pull-up + Strict Ring Dips)

50 DU

100m Plate OH Carry (45/25)

5 (Rx+ Ring MU)(Strict Pull-up + Strict Ring Dips)

50 DU

100m Plate Hug Carry (45/25)

5 (Rx+ Ring MU)(Strict Pull-up + Strict Ring Dips)

20 minute cap

*Scale strict pull-ups and dips as needed

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