CFP BLOG

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

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Gymnastics

ALT Every 90 sec for 5 sets of each

3-10 Strict HSPU (Rx+ Strict Deficit HSPU)

3-10 Strict Pull-ups (Rx+ Bar MU)

*Goal is to aim for same number of reps across all sets.

*Add one more rep from last week.

Strict Handstand Push-ups (5×3-10)

Strict Deficit HSPU (5×3-10)

Strict Pull-Ups (Bar) (5×3-10)

5: Bar Muscle-ups (5×3-10)

Weightlifting

15 min

Deadlift (5,5,5)

*Add 10# to previous 1RM

1×5@ 65-75-85%

Metcon

: Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

15 Wallballs (20/14)

10 Box Jumps (24/20)