CFP BLOG

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

Friday

CrossFit Pineville – CrossFit

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Warm-up

500m Row

then…

Empty Barbell x3

5 Hang Power Clean

5 Front Squat

5 Shoulder Press

**Wrist/Front Rack Stretch b/t rounds

Fran Sandwich (Time)

For time:

1000m Row

Right into..

21-15-9

Thrusters (95/65)

Pull-ups

Right into…

800m Run

Accessories

2 sets

20 Bodyweight Split Squats + 30 sec lunge hold (each leg)

*Rest 60 sec b/t legs

*Rest 2 min b/t sets

Home Workout

Metcon (Time)

Mini Murph

800 M run

4 rounds

20 pushups

25 sit ups

30 Squats

800 M run

Accessories

3 rounds

21 Banded Good Mornings

15 Banded Pull aparts

9 Pike Handstand puhsups

rest 2-3 min