CFP BLOG

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

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (15 Rounds for reps)

ALT E2MOM for 3 sets of each

Station 1: 30/20 Cal Bike

Station 2: 30 DB Goblet Lunges (50/35)

Station 3: 30 ALT DB Snatch (50/35)

Station 4: 20 Burpee Box Jump Overs

Station 5: 20 ALT Single Leg T2B
*If you find yourself having less than 20 seconds of rest then please adjust reps accordingly.

Home Workout

Metcon

Metcon (15 Rounds for reps)

Alt every 90 sec x 3 sets of each

Station 1: Run 200 m

Station 2: 40 Alt Body weight forward lunge

Station 3: 10-20 HSPU (scale Pike pushups)

Station 4: 10-15 Burpees

Station 5: Alt single leg V-ups x 20 (10/side)