CrossFit Pineville – RISE
Metcon
“Nine in the Afternoon”
2 intervals each stations
4 rounds
40 sec on
20 sec off
——————–(1)—————–
Int 1: Row (2k Pace) focus on monitor and pace
Int 2: Row (5-10 sec Faster Pace the interval 1)
——————–(2)—————–
Int 1: Pike Handstand Hold on wall (scale to box)
Int 2: Straight leg, PVC sit up
——————–(3)—————–
Int 1: Shoot Throughs “fast reps”
Int 2: Speed Steps Jump Rope
——————–(4)—————–
Int 1: DB Floor Press
Int 2: Pogo Burpees Over dbs
