CFP BLOG

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

Wednesday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

Overhead Prep

2 sets

10 Banded Pass Through

10 Reverse Snow Angels (Slow and Controlled)

3 sets

30-60 sec active hang

10 Plank Shoulder Taps

Gymnastics

15 min

Every 30 sec ALT for 3 min

Station 1: 3 False Grip Ring Pull-ups or Ring Rows

Station 2: 20 sec ME Push-ups

Rest 2:00

Every 30 sec for 6 min

1 Strict Ring MU or Strict C2B Pull-up

Metcon

Metcon (6 Rounds for reps)

3 times through

90 sec AMRAP

3 DB Devil’s Press (50/35)

6 DB Power Clean

9 DB Thrusters

Rest 90 sec

90 sec AMRAP

3 Burpees Over DBs

6 DB Clean & Jerk

9 DB Front Squats

Rest 90 sec

Home Workout

Metcon (No Measure)

RISE UP

1:20 on :30 off

1 time each station

4 times through

Station 1:

10 plank toe touches with pause at toe (5/side)

ME Bear Crawl remaining time

Station 2:

5 squat jumps

10 High knees (5/leg)

20 Air squats

Station 3:

KB/DB OH walking lunge 20′ (R)

5 Gob Squat

KB/DB OH Walking lunge 20′ (L)

5 Gob Squat

ME Inch worm pushups RT

Station 4:

AMRAP

Shuttle Run 20′