CrossFit Pineville – CrossFit

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10 mins

(No Measure)

Dynamic Warm-up


25 mins

Gymnastic Stations

3 rounds: 30 sec work/30 sec transition to next station

*2 minute rest b/t rounds

Supine Grip chin over bar hold

Paralette L-sit

Active Bar Hang

Ring Support Holds

*If you cannot work for 30 seconds, that’s ok! Work as long as you can with good form.

*Scale parallette L-sit to —> one leg, one knee bent/toe tapping ground, knees bent, knees bent/toe tapping ground

*Scale chin over bar holds with a box for support


Metcon (4 Rounds for time)

Every 5 minutes for 20 minutes complete:

500m row

10 T2B

*rest with remaining time until the top of the next 5 minute mark

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