CrossFit Pineville – RISE
Metcon (No Measure)
1:30 On :30 Off – 2×3 (Amraps)
————(1)————
8-12 Lateral Shoot Through Burpees + ME Pike Over In RT
————(2)————
Int 1.) DB Complex Right
Int 2.) DB Complex Left
————(3)————
600-800m Bike + ME Heavy Jump Rope
Station 1 & 3: Try and begin movement 2 with :30-:45 seconds remaining
Station 2: Half Turkish Get Up (To Standing), 6 DB Non alt. Hang Snatch, 3 Non Alt OH Rev Lunge, Half TGU (To Ground)
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fAbtastic – Abs & Booty Class (5:30pm)
4 sets
Station 1 –
8 Dbl RDL
10 Push-ups + DB Pull Through (PU + 1 Pull Through = 1 rep, do 10)
Station 2 –
:30 wall sit
10 Dbl KB Walking Lunges
8 KB Front Squats
:15 ME on Bike
Station 3 –
Slider Plank Crawl d&b on turf + 20 mountain climbers at each end
**4 quality sets of each station, can start anywhere and rotate about every 2 mins
