CFP BLOG

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

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Gymnastics

Every 3 minutes, for 18 minutes (two sets of each):

Station 1 – 3 Minutes of Rope Climb Skill Practice

(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

Station 2 – 3 Minutes of Handstand Walk Practice

(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)

Station 3 – 3 Minutes of Ring Muscle-Up Skill Practice

(pick a progression to work on the aspect of your muscle-up that needs the most work)

Metcon

Metcon (2 Rounds for reps)

Two sets for max reps:

3 Minutes of Assault Bike for Cals (or Rowing)

2 Minutes of ALT DB Snatch (50/35)

3 Minutes of Rowing for Cals (or Assault Bike)

2 Minutes of Rope Climbs

Rest 3:00 b/t sets