CFP BLOG

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

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Accessories

3 sets

Barbell Bridges x 6-8

Rest 60 sec

45 sec side plank each side

Rest 60 sec

Barbell Bridges (3×6-8)

Home Workout

Metcon

Metcon (Time)

For Time

100 air squats

30 bench (chair) dips

75 air squats

20 bench dips

50 air squats

10 bench dips

Metcon (No Measure)

2 or 3 giant sets

9 plank pushups

1:00 left side plank

1:00 right side plank

15 Hollow Rocks

1:00 left side plank

1:00 right side plank

21 v – ups

rest 2 min between sets