CFP BLOG

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

Friday

CrossFit Pineville – CrossFit

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Warm-up

Hip Hinge Mobility

Samson Stretch x 1:00 each side

World’s Greatest Stretch x 5 each side

Pigeon Stretch x 1:00 each side

2 sets

Burpee Broad Jumps x 2

Single-Arm Kettlebell Swing x 5 (left)

Single-Arm Kettlebell Snatch x 5 (left)

Single-Arm Overhead Kettlebell Hold x :30 (left)

Burpee Broad Jumps x 2

Single-Arm Kettlebell Swing x 5 (right)

Single-Arm Kettlebell Snatch x 5 (right)

Single-Arm Overhead Kettlebell Hold x :30 (right)

Burpee Broad Jumps x 2

Weightlifting

4 sets of:

Deadlift x 3-5 reps

Rest 20 seconds

Tall Box Jumps x 5 reps

Rest 3 minutes

Deadlift (4×3-5)

*Build through sets. Start around 70% of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

15 Power Clean (75/55)

30 DU

Home Workout

Metcon (AMRAP – Rounds and Reps)

7th Heaven

2 rounds

7 min amrap

7 burpees

7 squat jump + jumpin lunge each leg

7 clap pushups

7 v-ups

Rest 3 min Between rounds
Pick up where you left off

Accessories

4 rounds

Glute bridge hold x 1 min

Side plank 40/40

Lateral dB or plate raise 10/10

Rest 2 min