CrossFit Pineville – RISE
Metcon (No Measure)
1:20 ON :40 OFF -2×2 (AMRAPS)
————(1)————
10 Burpees Over Block + ME Hammer Hits
————(2)————
20 KB SDLHP + ME Pike Hold (Feet On Wall)
————(3)————
200m Run + ME Bicycle Crunch
————(4)————
10 Slam Ball + 10 Lunge w/ Ball
*For Pike Hold, scale to HS hold or plank hold
**For lunge w/ ball, any style of hold and any style of lunge is allowed.
fAbtastic – Abs & Booty Class (5:30pm)
3-4 sets (12 mins)
8 Dbl DB Burpee DL
10 Banded FR Hip Thrusts
12 Banded Hollow Pull-downs
3 sets (12 mins)
6/6 Bulgarian DL + Split Squat R (1+1=1), Then L
8 Landmine Goblet Squat
10 Plank Up-Down Pull-Throughs
Finisher
100 Wallball Partner Sit-ups
