CFP BLOG

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

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

3 rounds

10 Banded Pass Throughs

10 Banded Pull Aparts

10 Banded Arm Circles

then…

3 rounds

5 Burpees

2 Thoracic bridge each side

10 Beat Swings

Gymnastics

E2MOM for 12 minutes (2 sets of each):

Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

Station 2 – Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

Metcon

Metcon (Time)

3 RFT

30/20 Cal Rowing

15 C2B

10 Strict HSPU
15 min cap

Home Workout

Metcon (5 Rounds for reps)

Alt Emom x 20 min

30 on 30 off

Amrap style

1: V-up complex

2: DB S2OH (R)

3: DB S2OH(L)

4: Glute Bridge Hold

Accessories

Metcon (No Measure)

3 Rounds

:30 sec Static Bulgarian split squat (r leg)

:30 sec Bulgarian split squats (r leg)

:30 sec Static Bulgarian Split squat (L leg)

:30 sec Bulgarian Split squat (L leg)

rest 1 min