CrossFit Pineville – RISE
Metcon (No Measure)
:40 On :20 Off – 4×3 (AMRAPS)
———–(1)———–
Int 1-3: SL Wall Assisted RDL
Int 2-4: Lunge Hold (PVC assisted)
———–(2)———–
Sprint Bike :20 + EZ Ride in RT
———–(3)———–
Int 1-3: Shuttle runs
Int 2-4: Squats Jump & Reach w/ Floor Touch
Station 2: Interval 1&2 on the right, 3&4 on the left. If you cannot preform a lunge hold for the majority of the interval, scale by holding a pvc pipe vertically in the opposite hand, driving one end into the ground.
Layout
Station 1.) Left half of turf
Station 2.) Right half of turf
Station 3.) Length of Rubber
