Announcements
6 Week Olympic Lifting Skills Camp with Coach Becca Gerdon! Sundays 10/13 – 11/17 , 11am-12pm. $120 – Sign up today! Email crossfitpineville@gmail.com to secure your spot!
45 min Deep Stretch – Saturday 10/5 & 10/19 at 10:15am!
CrossFit Pineville – RISE
Metcon
The Void
30 sec on 20 sec off
2×5
10/10/10
———————(1)——————–
hold DB’s in front rack for 10 sec
complet max S2OH in 10 sec
Hold overhead for 10 sec
———————(2)——————–
Barbell Curls
10 sec high curls
10 sec Low curls
10 sec full curls
———————(3)——————–
Pushups
Hold Pushup Plank
Pushups
hold chest 1 inch off ground
———————(4)——————–
Ski Interval
10 sec moderate
10 sec hard
10 sec Sprint
