CrossFit Pineville – RISE
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)
3 rounds
8/8 Weighted Step Ups (2 count up, 2 count down)
10-12 Glute Kick Backs per side (3 sec eccentric)
:45-:60 L-sit on Parallettes + 8-12 Parallette Push-ups
Rest 2 mins
3-4 rounds
16 Banded Hip Thrusts (Add weight if able)
8/8 Banded Bridged Alt Floor Press
8/8 DB Dead Bugs
