CrossFit Pineville – CrossFit

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10 mins

(No Measure)

Dynamic Warm-up


25 mins

Plyo Skill Stations

3 minutes at each station, 2-3 rounds

1. Agility Ladder

*single leg, double leg, icky shuffle, etc

2. DU Practice OR Heavy Rope

*If you are proficient with DU, then work 30 sec on 30 sec off

3. Challenging height slow and controlled box jumps

*Step down each jump

4. Skater Lunges

*Plyo if able. Sets of 10, rest as needed.


Metcon (Time)

400m Run

200m Suitcase Carry Right Hand (1.5/1)

800m Run

200m Suitcase Carry Left Hand (1.5/1)

400m Run

*20 min time cap


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