CrossFit Pineville – RISE
Metcon
“Chalk Outlines”
20 min to complete
*continue to build up these movments
2 sets of each with a 90 sec rest between sets, and stations
Station 1:
10/10 Cossack Squats 5/5 SL Elevated Split Jumps for speed
Station 2:
10/10 Non Alt Walking Lunges
Sation 3:
10/10 SA Offset Front Squat
10/10 Banded X walk
Metcon
50/35 cal row (5k pace)
100 heavy Rope single unders
50/35 cal row (2k pace)
*12 min cap
