CFP BLOG

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

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Gymnastics

E2MOM for 18 minutes (3 sets of each):

Station 1: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Walk x 25-50′

(use partner assist or Handstand Wall Walks if you don’t have handstand walks yet)

Station 3: L-Sit x 45-60 seconds (accumulated)

Muscle-ups (3xME)

Handstand Walk (3×25-50′)

Metcon

Metcon (Time)

For time:

50 Cal Row

40 T2B

30 Strict HSPU

20 Dumbbell Thrusters (50/35 lbs)

10 Strict C2B (Rx+ Bar MU)
*15 min cap