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CrossFit Pineville – RISE
Metcon (No Measure)
1:15 ON :40 OFF 1×5 (AMRAPS)
————-(1)————-
20 UB KB Swing + ME Goblet Lunge Hold*
————-(2)————-
40 Heavy Rope + ME Plank Leg Lifts**
————-(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
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fAbtastic – Abs & Booty Class (5:30pm)
8 mins
8 Tempo Dbl KB FR Squats (3211)
10/10 Knee Assisted Side Plank Lift Top Leg Raises
Rest 1:30
8 mins
8/8 Farmer Hold Front Foot Elevated Reverse Lunge
12 Hollow Banded Lat Pulldowns
Rest 1:30
8 mins
8 Staggered Stanced KB RDL, R leg
16 Staggered Stance KBS, R leg
Then, L
Finisher
2-3 sets
7-7-7 KB Horn Curls
14 Up Down KB Plank Pull Throughs
