Wednesday Rise

CrossFit Pineville – RISE

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Metcon (No Measure)

2×3 -1:30 on :30 off (AMRAPS)

————(1)————

14 Russian Twist + 14 Alt Hang DB Snatch

————(2)————

5 Push-Ups + 10 Squats + 15 Sit-Ups

————(3)————

200m Run + ME KBS
Pick Up Where You Left Off

Russian Twist is R&L=1. Non weighted unless athlete wants to

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

8 mins

6 DB Plank Row + Spider Mtn Climber each side

8/8 SL Box Squats

6 min Abs

1 min Panther Hold Kick Backs

:30/:30 Clamshells

1 min SL ALT V-ups