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CrossFit Pineville – RISE
Metcon (No Measure)
:40 On /:20 Off(4×3)
————- (1)————-
Odd Int.) Bike
Even Int.) Burpees
————- (2)————-
Odd Int.) Plate Ab Complex
Even Int.) Alt. From Top DB Curl & Strict Press
————- (3)————-
Odd Int.) 100m Sprint
Even.) DB Farmers Hold
Plate Ab Complex: Lying on your back with box legs and arms straight in the air, holding a plate in your hands. Lower and raise your right leg, then left, then drive your shoulders off the ground, pressing the plate towards your feet.
Alt From Top DB Curl To Press: Begin standing with both DBs extended OH. Lower the DB in your left hand down to your shoulder, and then waist. Next, curl the left DB up to the shoulder, then press it OH. Repeat on right arm.
fAbtastic – Abs & Booty Class (5:30pm)
:40 on/:20 off – 4×3
Int 1 & 2 – Banded Kneeling KB FR Hip Thrusts
Int 3 & 4 – Side Plank with Hip Abduction R, then L
Int 1 & 3 – Plate Ab Complex
Int 2 & 4 – Alt. From Top DB Curl & Strict Press
Int 1 & 3 – Bulgarian Split Squats R
Int 2 & 4 – Bulgarian Split Squats L
*Add weight if desired
