CrossFit Pineville – RISE
Metcon
“Lies Lies Lies”
5 sets
12 Cal C2 Sprint Damper on 6
8/8 DB Walking Lunge
10/10 sec SL Wall Sit
rest 2 min
*stagger start each round if needed
20 min to complete
Afterbash
4-6 sets
6-8 v-ups + 6-8 Hollow Rocks +
3-4 arch/hollow Rolls + 6-8 Arch
rocks
rest 90 sec between sets
