CFP BLOG

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

Wednesday

CrossFit Pineville – CrossFit

Warm-up

10 mins

Gymnastics

20 mins

Handstand Walk Progressions

ALT Every 30 sec for 3 sets each

Kick-up + 15 sec Hold

Kick-up + 20 HS Marches

3×20 Donkey Kicks

3 sets of lateral wall walks

5 steps one way then 5 steps back

Spend 5 min working on walks or assisted walks

Metcon

Metcon (Time)

50 Thrusters (45/35)

40 Kettlebell Swings (1.5/1)

30 Burpees

20 Pull-Ups

10 Man-Makers (50/35)

20 Pull-Ups

30 Burpees

40 Kettlebell Swings (1.5/1)

50 Thrusters (45/35)

*20 min cap