CFP BLOG

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

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

Ankle Circles/Flextion x 90 sec each side

Twisted Lizard Stretch x 90 sec each side

2 sets

Angry Gorilla x 5

Single Leg Jumps x 10 each leg

Bottom Squat Hold x 30 sec

Weightlifting

Back Squat (5,5,3,2,2,10)

E2MOM

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 10 reps @ 70-75%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

3 Bar MU

6 Strict HSPU

12 Box Step-ups (24/20)

Home Workout

4 rounds

8/8 tempo gob Cossack squat

Right into

1 min goblet wall sit

Rest 2 min

Metcon (Time)

Gumby

400 meter run

80 alt DB hang clean and jerk

400 meter run

80 wall balls

400 meter run