CFP BLOG

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

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

Overhead Movement Prep

2 sets

Wall Hinge Stretch x 30 sec

Active Bar Hang x 30 sec

KB Windmill x 5 each side

Then..

Jerk Balance

2×3 (stay light and focus on mechanics)

Tall Jerks

2×3 (stay light and focus on mechanics)

Weightlifting

5 sets

Barbell Z-Press x 5 reps

Rest 75 seconds

Weighted Strict Pull-Up x 5 reps

Rest 75 seconds

*Build to a 5RM for both

Z-Press (5×5)

Weighted Pull-ups (5×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

40 DU

10 S2OH (95/65)

10 C2B

Home Workout

Metcon (3 Rounds for reps)

Garage War (50/35)

3 rounds for reps

1 Min Max effort each station

SA DB Thruster

SA Alt DB Power Clean

Lateral Hop over DB

SA DB Push Press

Pushups

rest

Accessories

4 rounds

6/6 per leg

Weighted curtsy lunge

Weight single leg RDL

SL Glute bridge

rest as needed