CFP BLOG

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

Monday

CrossFit Pineville – CrossFit

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Warm-up

3 Rounds

10 Banded Pass Throughs

10 Arm Circles Forward/Backward

5 KB Windmills Each Arm

30 sec Active Bar Hang

Weightlifting

15 min

Shoulder Press (5×3)

*Build to a heavy 3RM

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

400m Run

8 Strict Pull-ups

12 Strict HSPU

Home Workout

Dumbbell Z-Press (3x ME weak arm)

Start with weak arm, Complete as many reps as possible

then switch arms and complete the same number of reps

rest 2-3 min b/t sets

Metcon

Metcon (Time)

4 rounds

Round 1

15 Right arm DB thrusters

30 Alt V-ups

Round 2

15 Left arm DB thrusters

30 Alt v-ups

repeat both arms on more time

rest 2 min

4 Rounds

Round 1

10 SA (R) DB Snatch

20 Lateral hops over DB (over and back is 1)

Round 2

10 SA (L) DB Snatch

20 Lateral hops over DB

repeat both sides again
Rx+ dual DB

Accessories

Accessory Armor

100 banded pullaparts (for quality, not speed!)

every break complete 30 sec side plank each side