Wednesday Rise

CrossFit Pineville – RISE

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Metcon (No Measure)

1:15 ON :40 OFF 1×5 (AMRAPS)

————-(1)————-

20 UB KB Swing + ME Goblet Lunge Hold*

————-(2)————-

60 Drag Rope + ME Pike Hold**

————-(3)————-

:45 SKI + ME Hollow Hold
*Hold w/ knee 2 inches off ground. Scale to non weighted if you have to take more than 2 breaks. Switch forward leg whenever necessary to make both sides equal

**If your feet are slipping, scale to HS Hold

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

3-4 sets – 10 mins

6/6 SL Rower Hamstring Curls

8 Glute Bridge on the Rower

Plank Crawl down + 5 Pike ups + Plank Crawl back

Cash out

2x

20 Hollow Heel Slides

20 Quadrupled Leg Ext

20/20 Plank Hold Clamshells (add light band if desired)

20 Weight Sit-ups