CrossFit Pineville – RISE
Metcon
“Hurricane”
Alt EMOM x 20
Each athlete will have there own station with 4 movments for 5 rounds
20 sec Box jumps
20 sec Russ KBS
20 sec Gob Squat
20 sec Row cals
Round 1: 20 on 40 off
Round 2: 30 on 30 off
Round 3: 40 on 20 off
Round 4: 50 on 10 off
Round 5: 60 on 0 off
Metcon
Partner Abs finisher
2-3 rounds
15-20 Leg Throws
2-3 Rounds
20/20 Russian Twist ball passes
2-3 rounds
15-20 Wall Ball crunch throws
