CFP BLOG

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

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (6 Rounds for reps)

30 min ALT EMOM

Station 1: 10/7 Cal Bike

Station 2: 20 Wallballs (20/14)

Station 3: 25 Push-ups

Station 4: 15 Box Jump Overs (24/20)

Station 5: 30 sec UB Ring Support Hold
*Score is total reps completed from all stations for 6 rounds

Home Workout

Metcon (6 Rounds for reps)

30 Min Alt EMOM

Station 1: 10 Shuttle runs (20′)

Station2: 20 Wallballs (gob squat)

Station 3: 25/15 Pushups

Station 4: 15 Box Jump overs (60 du/su if no box)

Station 5: 30 sec Hollow Hold
Score is total number of reps completed from all stations for 6 rounds

*30 sec = 30 reps