Announcements
StayFit Bash 2.0, our in-house competition is coming up on 11/4. This year will be M/F teams of 2 and there will be a scaled and Rx division. Signups are in the lobby. There will be 3 workouts, you will receive an event t-shirt and there will be an after party to follow. Signup cutoff is 10/19.
CrossFit Pineville – RISE
Metcon (No Measure)
1:20 ON :30 OFF – 1×6 (AMRAPS)
————-(1)————-
8/6 Cal Bike + ME Battle Rope
————-(2)————-
10 Wall Balls + 10 Hanging Knee Raise
————-(3)————-
100-200m Run + ME Hollow Rocks
———-(NOTES)———-
Station 3.) Scale the run up or down to give yourself :30 to do the hollow rocks
fAbtastic – Abs & Booty Class (5:30pm)
8 mins (3-4 sets)
8/8 SL KB DL each leg
12 Up Down + KB Pull through
Then
8 mins (3-4 sets)
8/8 Front Foot Elevated Reverse Lunge
24 Heavy Russ KBS
Then
8 mins (3-4 sets)
8 1-1/2 Banded Hip Thrusts (add weight if desired)
24 Bird Dog Rows (12/12)
