CrossFit Pineville – RISE
Metcon (No Measure)
1:00 WORK :30 REST 2×4 (AMRAPS)
—————-(1)—————-
6 D-Ball Over Shoulder + 4 Burpee
—————-(2)—————-
3-5 Pull-Ups + ME Alt DB Snatch
—————-(3)—————-
20 Mtn Climbers + ME Scissor Kicks
**Choose a pull-up scale that allows you to perform 5 unbroken when fresh, and at least 3 unbroken when fatigued. Get in position before ‘3…2…1…GO’ so that on ‘GO’ you’re starting your first pull-up.
fAbtastic – Abs & Booty Class (5:30pm)
8 mins
12 KB FR Walking Lunges
6/6 Russian Twists (heavy)
8 mins
6/6 Banded SL Squat each leg
12 V-up
8 mins
12 Dbl KB/DB SL RDL
6 PU + Crossbody Mtn Climber each side
Booty Finisher
2-3 sets
10/10/10 Glute Bridges/Clamshells/Fire Hydrants
