CFP BLOG

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

Thursday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Accessories

Every 90 sec for 3 sets of each

Station 1: Weighted Chin-ups x 6-8

Scale – Chin-ups

Station 2: 100’ Suitcase Carry + Waiters Carry

*Switch Arms at 50’ and you are using 2 DBs or KBs at a time

Station 3: Inverted Ring Rows x 5-15

Station 4: DB Strict OH Press x 15 Each Arm

Weighted Chin-ups (3×6-8)

DB Shoulder Press (3×15 each arm)

Metcon

Metcon (3 Rounds for reps)

3 sets

Against a 3 min clock

400m Run

ME Burpee Box Jump Overs

Rest 2:00