CFP BLOG

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

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Samson Stretch x 60 sec each side

Half Saddle Stretch x 30 sec each side

Followed by…

10 Cossack Squats each side

10 Kang Squats

Followed by…

2 rounds

30 sec Jump Squats

5 Spider Stretch each leg

Weightlifting

20 min

Back Squat (4,3,2,1,1,2,2,2,2)

E2MOM

*Set 1 – 4 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 88%

*Set 5 – 1 rep @ 92%

Rest 2:00 then..

EMOM for 4 sets

2 reps @ 80%

*Focus on speed out of the bottom on the 4×2

Metcon

Metcon (Time)

For time:

40 Wall Balls (20/14)(Rx+ 30/20)

20 Burpee Box Jump-Overs (24/20)

30 Wall Balls

15 Burpee Box Jump-Overs

20 Wall Balls

10 Burpee Box Jump-Overs
12 min cap

Home Workout

Metcon (AMRAP – Rounds and Reps)

Every 75 sec until you cant finish in time

10 wallballs

8 Burpees
15 round cap

rest remaining time inside 75 sec

*complete until you cannot finish all wall balls and burpees inside time frame

Accessories

4 rounds

double tabata

40 sec on 20 sec off

Flutter kicks

Hollow rocks