CFP BLOG

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

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

2 Rounds

Foward/Reverse Lunge x 10 each leg

Cat/Cow x 10

Banded Over/Under x 5 each way

Then..

2 Rounds

50m lateral shuttle each way

Banded Over/Under x 5 each way

Metcon

Metcon (4 Rounds for reps)

ALT Every 90 sec for 4 sets of each

Station 1 – 60 sec of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)

Station 2 – 60 sec of Banded Overhead Triceps Extensions (Red Band)

Station 3 – 60 sec of DU

Station 4 – 60 sec of Strict Pull-Ups

Station 5 – 60 sec of Assault Bike (cal)

Home Workout

Metcon (4 Rounds for reps)

ALT Every 90 sec for 4 sets of each

Station 1 – 60 sec of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)

Station 2 – 60 sec of bench dips

Station 3 – 60 sec of DU/SU

Station 4 – 60 sec of renegade rows

Station 5 – 60 sec plank