CrossFit Pineville – RISE
Metcon (No Measure)
2×3 -1:30 on :30 off (AMRAPS)
————(1)————
10 Burpees + :30 SL Plank
————(2)————
10 Dual DB Thrusters + 30 JR Speed Step
————(3)————
100m D-Ball Bear Hug Hold Carry + ME D-Ball Over Shoulder
Pick up where you left off at stations 1 & 2
*Switch which leg you plank with as desired
**30 Jump rope speed step total, 15 per side
***Focus is the carry. It’s fine if you don’t have time for over the shoulders.
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fAbtastic – Abs & Booty Class (5:30pm)
3-4 sets
8 Hamstring Ball Curls
16 Death March
16, 16, 0 Seated Banded Abductions
4 sets
8/8 Split Squats
16 KBS
Finisher
2 sets
20/20 SL Extension to Knee Drive each leg
20/20 Copenhagen Plank Abductions
