CFP BLOG

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

Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (3 Rounds for reps)

9 min AMRAP

3 Burpees

3 Lunges

3 ALT Hang DB Snatch (50/35)(Rx+ 70/50)

6..

6..

6..

9…

Rest 3 min

9 min AMRAP

Row for Cals (Rx+ Bike)

Rest 3 min

9 min AMRAP

21 Wallballs (20/14)(Rx+ 30/20)

15 T2B

9 Air Squats

Home Workout

Metcon (AMRAP – Reps)

9 min amrap

3 single arm db dead lift

3 Alt Hang DB snatch

3 Gob Squat

6…

6…

6…

9…
On a running clock

0-9 min

Metcon (Time)

1 Mile run
min 12 to min 24

rest whatever time you have left til min 24

Metcon (AMRAP – Rounds and Reps)

9 Amrap

21 KBS

15 v-ups

9 KB sumo deadlift High pull
starting at min 24 complete 9 min amrap