CFP BLOG

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

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

3 min Assault Bike

Then…

3 Rounds

5 Sumo Inch Worm with Push-up

30 sec Hollow Hold

Weightlifting

Floor Press (5×5)

E2MOM for 5 sets

Build to 5 rep

Then…

Floor Press (2xME)

E3MOM for 2 sets

ME @90% of today’s heaviest 5 rep set.

Metcon

Metcon (4 Rounds for reps)

20 min ALT EMOM (4 sets of each):

Minute 1 – 18/13 Cal Assault Bike

Minute 2 – 12-15 T2B

Minute 3 – 10-12 Stationary or Ring Dips

Minute 4 – 15-20 Push-Ups

Minute 5 – Rest

Home Workout

SA Tempo Front squat

4 x 5/arm with 3 count descend and 3 count pause at bottom

rest 3-4 min between sets

Metcon (4 Rounds for time)

4 rounds

20 Alt DB Snatch

20 DB Thrusters (10/arm)

rest 1 min
goal is ub each round

Accessories

Tabata 8 rounds 20 on 10 off

Right arm, DB/KB grip hold

then…

Tabata 8 rounds 20 on 10 off

Left arm, DB/KB grip hold

** pick a weight that is tough but doable unbroken.