CFP BLOG

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

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Gymnastics

E2MOM for 3 sets of each:

Station 1: 4-8 Ring MU transitions dip and support hold (Rx+ 4-8 Ring MU)

Station 2: 50’ HS Walk

*Scale to a shorter distance or 5-7 wall walks

Station 3: 60 sec L-sit

*Accumulate 60 sec if not able to go UB. Scale progression accordingly.

Muscle-ups (3×4-8)

Handstand Walk (3×50)

L-Sit (3×60)

Metcon

Metcon (AMRAP – Rounds and Reps)

9:11 AMRAP

200m Run

1 Burpee Over DB

9 Single Arm DB Hang Power Clean (50/35)(Rx+ 70/50)

11 DB S2OH (50/35)(Rx+ 70/50)