CFP BLOG

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

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

4 sets

Back Rack Bulgarian Split Squat x8 each leg

Rest 45 after each leg

Barbell Bent Over Row x 8

Rest 1:00

*You are building to a heavy 8-RM for both

lifts.

25 min

Bulgarian Split Squat (4×8)

*Back Rack

Bent Over Row (4×8)

*Barbell

Metcon

Metcon (Time)

For time:

1000 Meter Row

100 Air Squats

75 Russian Kettlebell Swings (1.5/1)

50 Single Arm Front-Racked Kettlebell Walking Lunges (switch arms as you wish)

75 Kettlebell Swings

100 Air Squats
15 min cap