CFP BLOG

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

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

Cossack Squat x 5 each side with a 5 sec hold in bottom

Standing Manual Quad Stretch x 60 sec each side

then…

Alt E90 for 2 sets of each

30 sec in place bear crawl + 30 sec hollow hold

30 sec Squat Therapy Hold in bottom of Squat

Static Bar Hang x 30-60 sec (1 set prone, 1 set supinated)

Weightlifting

Tempo Front Squats (5×3)

5 count descent
E3MOM

*Build over the first 4 sets and then repeat the same weight for the last set.

Metcon

Metcon (Time)

Young Karen and Fran

75 Wallballs (20/14)

45 Pull-ups
*10 min Cap

Home Workout

4 rounds

Tempo gob squat x 6-8

4 count down

4 count pause

Fast up

Rest 1 min

Split lunge hold 30/30 per leg

Metcon (4 Rounds for reps)

4 rounds

2 min

2 off

40 SU/DU

15 goblet squats

ME DB S2OH remaining time

(Round 1 and 3 right arm S2OH)

(Round 2 and 4 left arm S2OH)