CFP BLOG

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

Thursday

CrossFit Pineville – CrossFit

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Warm-up

2 Rounds

10 KB High Pulls per arm

10 KB Press per arm

5 KB Windmills per arm

Then..

Dead Hang from bar x 30-60 sec

Wall Slides x 5

Pull-ups x 10

Then

2 sets

10 Dead Bugs

30 sec HS Hold

Weightlifting

Shoulder Press (4×4)

E2MOM

*Build through the sets

Right into…

Push Press (4×4)

E2MOM

*Build through sets

Metcon

Metcon (3 Rounds for time)

Every 6 min for 3 sets

500m Row

50 Air Squats

25 Push-ups (Rx+ HSPU)

Home Workout

3 rounds

Seated DB z press x 6/6 each arm

Bent over dB row 10/10

Banded pull apart x 25

Rest 2 min

Metcon (3 Rounds for time)

The Murph experience

Every 6 min for 3 rounds

400 meter run

50 air squats

25 pushups (rx+ S Hspu)