Announcements
Our 6 week Spring Forward Nutrition Accountability Group kicks off 3/18! Drown out the diet noise + build healthy habits that LAST!! Message Coach Michelle to sign up!
CrossFit Pineville – RISE
Metcon (No Measure)
2:20 On :40 Off – 1×4 (AMRAPS)
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10 Slam Ball + 30 Flutter Kicks
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10 SA Alt DB Devils Press + 10 Plank DB Pull Through
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200m SKI + ME ½ Burpee Shuttle run
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Station 1.) 30 total. 15 per side.
Station 2.) 10 total. 5 per side.
Station 3.) Run down, turn around, perform a half burpee, run back. Shuttle Run outside if able, performing the ½ burpee on the mats outside of crossfit
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fAbtastic – Abs & Booty Class (5:30pm)
3-4 sets
8/8 Hamstring March
16 Banded Hamstring Curls
16 Rainbow Slamballs
3-4 sets
8 Box Squats (Weighted – FR or Wreck Bag)
8 Dbl db burpees + 50m farmer’s carry down and back
:30 star plank each side
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Cash out
3 sets
:45 Mtn Climbers
:45 plank
Rx+ use sliders
Rest :45
