CFP BLOG

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

Thursday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

5 Thoracic Bridge Each Side

then..

3 sets

5-10 Beat Swings

20 Banded Good Morning

then…

3 sets

20 sec Push-up Plank Shoulder Taps

20 sec Squat Jumps

Metcon

Metcon (6 Rounds for reps)

30 min ALT EMOM (6 sets):

Minute 1 – 16 Alt Reverse Lunges with Dumbbell Suitcase Carry

Minute 2 – 20 SA DB Press (50/35) (10 Left + 10 Right)

Minute 3 – 20 Box Jump-Overs (24/20)

Minute 4 – 30 sec ME Kipping Pull-up (Rx+ Ring MU)

Minute 5 – Rest