CFP BLOG

FEATURING OUR BOX, DAILY WODS, PICTURES, ATHLETES, & RECIPES

Wednesday

CrossFit Pineville – CrossFit

Warm-up

10 mins

Weightlifting

25 mins

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Sets 4-6 – 1 rep @ 90-95%

Back Squat (5, 3, 1, 1, 1, 1)

Metcon

Metcon (4 Rounds for reps)

Four sets for max reps/calories:

60 Sec of Wall Ball Shots (20/14)

60 Sec of Kettlebell Swings (1.5/1)

60 Sec of Burpees to a 45# plate

60 Sec of Row for Cals

60 Sec Rest