CFP BLOG

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

Thursday

CrossFit Pineville – CrossFit

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Warm-up

60 sec Row at 60% effort

30 sec Prone Grip Active Hang

5 Inchworms

30 sec Supine Grip Active Hang

10 Spiderman Stretch

60 sec Row 70% effort

30 sec Plank Shoulder Taps

10 Scap Pull-ups

10 Russian Baby Makers

Power Clean Barbell Position Work

Metcon

Metcon (4 Rounds for reps)

4 sets

Against a 3-minute clock…

Row 500 Meters

Max Reps of C2B

Rest 60 sec, and then…

Against a 3-minute clock…

Run 400m

Max Reps of Power Cleans (185/135 lbs)

Rest 60 sec
Score is C2B + Power Cleans for each set

Home Workout

Metcon (Time)

The great pyramid

40 Alt DB box step ups (24/20)

30 Alt DB clean and jerks (50/35)

20 SA dumbbell thrusters (10per arm)

10 SA alt devil press (5 per arm)

20 SA dumbbell thrusters (10per arm)

30 Alt DB clean and jerks

40 Alt DB box step ups