CrossFit Pineville – RISE
Metcon
“Yuck”
3 min off 1 min off
1 time each station 3 times around
——————-(1)——————-
KB walking Death March 25″ (down)
right into
KB Walking Farmer lunge 25″ (back)
Remaining time
Elbow plank, pushup plank or Hollow hold (athlete choice)
——————-(2)——————-
15 Russian KB Swing (Glute Squeeze Emphasis)
10 Tempo KB RDL (3030)
30 Banded Speed Abduction Pumps
Remaining time
Glute Bride Hold
——————-(3)——————-
Amrap
5/3 Cal Bike Sprint (all out)
rest 30 sec at easy pace
