CrossFit Pineville – CrossFit

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10 mins

(No Measure)

Dynamic Warm-up


30 mins

Kipping Pull-up Progressions

3×30 sec Active Bar Hold

3×30 sec Bar Thoracic Hold

3×10 Beat Swings

5 minute EMOM

5-8 Kipping Pullups


Metcon (5 Rounds for reps)

5 rounds

30 seconds ME Push-ups

10 second Rest

30 seconds ME Ring Rows

10 second Rest

30 second ME Squat jumps

10 second Rest

*Each round for total reps push-ups, ring rows and squat jumps


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