Announcements
6 Week Olympic Lifting Skills Camp with Coach Becca Gerdon! Sundays 10/13 – 11/17 , 11am-12pm. $120 – Sign up today! Email crossfitpineville@gmail.com to secure your spot!
45 min Deep Stretch – Saturday 10/5 & 10/19 at 10:15am!
CrossFit Pineville – RISE
Metcon (No Measure)
9 Min AMRAP
8 Dual DB Power Clean + 16 Mtn Climber (Hands On DBs) + 8 Dual DB Front Squat
2:00 Rest
9 min AMRAP
10 Gob Rev Lunge + 20 Flutter Kicks + 30 Jump Rope
2:00 Rest Btw AMRAPS
9 Min AMRAP
3/3 TGU + Bear Crawl D&B + 20 Glute Bridge
(NOTES)
20 Flutter Kicks total, 10/10
fAbtastic – Abs & Booty Class (5:30pm)
9 Min AMRAP
8 Dual DB Front Squat
8/8 SL Glute Bridge
16 Mtn Climber (Hands On DBs)
2:00 Rest
9 min AMRAP
10/10 Suitcase Rev Slider Lunge
10/10 3-way Banded Kickbacks
20 Crush Grip Flutter Kicks
2:00 Rest
9 Min AMRAP
10/10 Rear Foot Elevated RDL
10/10 Copenhagen Plank Side Crunch
