CFP BLOG

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

Thursday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Gymnastics

E2MOM for 3 sets of each:

Station 1: Weighted Strict C2B x 3

Scale- Strict Pull-ups x 10

Station 2: 50-75’ HS Walk

Scale- Shorter Distance, Partner Assisted or 5-7 Wall Walks

Station 3: L-sit x 60 sec

Scale- Accumulate 60 sec

Weighted Chest to Bar Pull-ups (3×3)

Strict Pull-Ups (Bar) (3×10)

Handstand Walk (3×50-75’)

L-Sit (3×60)

Metcon

Metcon (5 Rounds for reps)

5 sets for max Cals/Reps

30 sec of Rowing

Rest 30 sec

30 sec of DU

Rest 30 sec

30 sec Assault Bike

Rest 30 sec
*Add row, DU and bike cals together for each round.