CFP BLOG

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

Friday

CrossFit Pineville – CrossFit

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Warm-up

6 min ALT EMOM

30 sec Hollow Hold

20-30 Banded Good Morning

Then…

6 min ALT EMOM

20 sec Push-up Plank Hold + 10 sec Bottom Push-up Hold

3-5 Single Leg Box or Broad Jumps (Focus on perfect soft landing vs. height or distance of jump)

Metcon

Metcon (3 Rounds for reps)

E2MOM for 30 min (3 sets of each)

400m Run

10 DB Renegade Row (50/35) (Push-up + Row Left + Push-up + Row Right = 1)

500/400m Row

10-15 Burpee Box Jump Over (24/20)

60 sec HS Hold or Pike Hold
*Each 100m of the row and run counts as a rep

Home Workout

Metcon (3 Rounds for reps)

E2MOM for 30 min (3 sets of each)

400m Run

10 DB Renegade Row (50/35) (Push-up + Row Left + Push-up + Row Right = 1)

400 m run

10-15 Burpee Box Jump Over (24/20)

60 sec HS Hold or Pike Hold
Each 100 meter counts for 1 rep

Each second counts for one rep

Accessories

3 rounds

20/20 body weight Bulgarian split squats

45-1 min wall sit

Rest 2 min