CFP BLOG

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

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Movement Prep

Every 90 sec for 4 sets of each

Station 1: Ring MU Transition Drills

Station 2: 2-3 Power Cleans (Start around 50% and build to where you want for the metcon)

Metcon

Metcon (3 Rounds for reps)

3 sets

3 min AMRAP

400m Run

ME Strict Pullups (Rx+ Ring MU)

Rest 1 min

3 min AMRAP

400m Run

ME Power Cleans (135/95)(Rx+ 185/115)

Rest 1 min
*Score is Strict Pull-ups (Ring MU + Power Cleans each round

Home Workout

Accessories

Warm-up (No Measure)

Every 90 sec for 8 total rounds

odds: 45 sec to 1 min wall sit

evens: 45 sec to 1 min plank hold

Metcon

Metcon (3 Rounds for reps)

3 min AMRAP

400 m run

Max effort strict pullups remaining time

*sub in pushups

rest 1 min

3 min Amrap

400 meter run

Max effort burpees remaining time

rest 1 min
Score is total number of pullups/pushups + burpees each round

*3 total scores