CFP BLOG

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

Monday

CrossFit Pineville – CrossFit

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Warm-up

Hip Mobility

Spider Stretch x 5 each side

Pigeon Stretch x :30 each side

Samson Stretch x :30 each side

3 rounds

KB Suitcase DL x 5 with a 3 sec hold at top of each DL (Right)

Medball Rotating Slams x 10 (Right)

KB Suitcase DL x 5 with a 3 sec hold at top of each DL (Left)

Medball Rotating Slams x 10 (Left)

Weightlifting

20 min

Weightlifting/Gymnastics

Deadlift x 15 reps

Rest 15-20 seconds

Push-ups or Strict HSPU x Max Reps

Rest 2 minutes

Deadlift x 10 reps

Rest 15-20 seconds

Push-ups or Strict HSPU x Max Reps

Rest 2 minutes

Deadlift x 5 reps

Rest 15-20 seconds

Push-ups or Strict HSPU x Max Reps

Deadlift (15,10,5)

*Build to a heavy 5-rep

Strict Handstand Push-ups (3xME)

*Record biggest set

Push-ups (3xME)

*Record biggest set

Metcon

Metcon (AMRAP – Rounds and Reps)

3 sets

2 min AMRAP

10 Box Jumps (24/20)

10 Push Press (115/75)

Rest 2:00 b/t sets
*Start where you left off each set prior.

Home Workout

Metcon (Time)

1 mile run

100 wall balls

50 burpees
You can split the movements up however you want

Accessories

4 rounds

V-up complex x 10

Weight Russian twist x 10/10

rest 1-2 min