CFP BLOG

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

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Pause Deadlift x 6 reps

*Pause 2 sec at knee

*Start at 60% of 1RM DL and increase based on how you feel.

Rest 1:00

50’ HS Walk or 20-30 Shoulder Taps

Rest 1:00

Paused Deadlift (3×6)

*2 sec pause at knee

Handstand Walk (3×50’)

Metcon

Metcon (Time)

2 RFT

800m Run

30 Wreck Bag Power Cleans (50/35)

20 Pull-ups (Rx+ C2B)