CFP BLOG

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

Friday

CrossFit Pineville – CrossFit

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Warm-up

2 sets of 30 sec of each movement

*Station 1 – Banded Palloff Hold

*Station 2 – Banded Lateral Walk

*Station 3 – Kang Squats

*Station 4 – Side Plank Hold

*Station 5 – Cossack Squats

Weightlifting

Back Squat (5×2)

E3MOM

*If you have been squatting then perform all sets at 90+%. If not build through the sets to a heavy double.

Metcon

Metcon (Time)

For time:

25 Pull-Ups

50 Wall Balls (20/14)

100 DU

50 Wall Balls

25 Pull-Ups
*15 min time cap