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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

Welcome to one of the most established CrossFit gyms in the South Charlotte and Ballantyne area!

Hours

Monday-Friday:
5:30am-7:30pm
Saturday:
6:30am-10:30am
Sunday:
11:00am-1:00pm

Contact

10000 Pineville
Matthews Rd.
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com