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CrossFit Pineville – RISE
Metcon
“Tis the Season”
EMOM x 30 (5 rounds)
1) DB Stagger Stance Gob Squat
2) Wall Sit
3) Glute Emphasis KBS
4) SL Single Unders
5) Sit Tucks
6) Rest
All Amraps
Round 1: 20 sec
Round 2: 30 sec
Round 3: 40 sec
Round 4: 50 sec
Round 5: 60 sec
*Station 1, stagger is slight, where
you can still perform decent squat
but over emphasizes one leg over the
other
*for station 3, no arm work,
use hip and glutes for all force
generation
*for Station 1+4, split time between
legs at half way mark.
i.e. for 20 sec 10/10