Announcements
6 Week Olympic Lifting Skills Camp with Coach Becca Gerdon! Sundays 10/13 – 11/17 , 11am-12pm. $120 – Sign up today! Email crossfitpineville@gmail.com to secure your spot!
45 min Deep Stretch – Saturday 10/5 & 10/19 at 10:15am!
CrossFit Pineville – RISE
Metcon
Pay Attention
EMOM x 5 rounds (30 min)
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 half way
i.e. for 20 sec do 10/10, for 30 do 15/15
