Wednesday Rise

Announcements

Sign up for a CFP CrossFit Open T-shirt in the lobby by 2/12!! CF Open Bingo cards will be available the first week of the Open (2/26).

CrossFit Pineville – RISE

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Metcon (No Measure)

:40 On :20 Off – 3×4

—————–(1)—————-

ME Battle Ropes w/ Jumping Lunge + ME Battle Rope

—————–(2)—————-

Int 1 & 3.) 10 Slam Ball Sit-Ups + ME Slam Ball

Int 2.) 10 Slam Balls + ME Slam Ball Sit-ups

—————–(3)—————-

Jump Rope Till Mistake + ME Mtn Climber
(NOTES)

Station 1: Perform Battle Ropes with a jumping lunge until you no longer can. Once you can’t, perform regular battle ropes for the remaining time.

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fAbtastic – Abs & Booty Class (5:30pm)

9 mins

8 Weighted Front Foot Elevated Lunges, R

12 SL Hip Thrusts, R

Then L

9 min alt EMOM

Dead Bugs with plate

Russ Twists with Plate

Straight Leg sit ups with Plate