CFP BLOG

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

Friday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

15 min

Weightlifting

3 sets

Sumo DL x8

Rest 60 sec

Weighted Pull-up x4

Rest 60 sec

Ring Support Hold x 30-60 sec

Rest 60 sec

*All 3 sets of DL and Pull-ups should

be heavy

Sumo Deadlift (3×8)

Weighted Pull-ups (3×4)

Metcon

Metcon (3 Rounds for time)

3 sets

20 Burpees

100′ Farmers Walking Lunges (45/25# plates)

Rest 2:00