CFP BLOG

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

Wednesday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

2 sets of :20 on / :10 off

– Single Arm Plank (Right arm first set then left on second)

– Cossack Squats

– Side Plank (Right first set and then left on second)

– Air Squats

– Hollow Hold or Rock

– Plank Shoulder Taps

– V-Ups

– Bear Crawl

– Squat Jumps

– Donkey Kicks

**T2B Progressions**

Metcon

Metcon (5 Rounds for reps)

25 min ALT EMOM

Minute 1 – 20/15 Cal Row

Minute 2 – 40 DU

Minute 3 – 15/10 Cal Assault Bike

Minute 4 – 20 T2B

Minute 5 – 20 Russian KBS (1.5/1)(Rx+2/1.25)

Home Workout

Metcon (6 Rounds for reps)

Alt emom x 30 (6 rounds)

1: 8/8 Dumbbell floor press

2: 40 sec plank hold

3: 40 double unders

4: 8 pike pushups (rx+ S.Hspu) + max effort pushups remaining time

5: rest