CrossFit Pineville – RISE
Metcon
“Flying Solo”
25-20-15-10-5
Cal Ski
Pushups
12 min cap
Strength
“Paid My Dues”
3 rounds
8/8 Bench Bent over row (31×1 tempo)
6/6 SA Kneeling Bottoms up KB press
10 Sit tuck (2 count extended hold, 2 count crunch hold)
rest 60 sec
then…
3 rounds
10-15 DB bench press
15 Banded pullaparts
30 sec max wall walks
rest 60 sec
