Announcements
45 min Deep Stretch – Saturday 10/5 & 10/19 at 10:15am!
3 spots remaining!! 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!
CrossFit Pineville – RISE
Metcon (No Measure)
2:15 On :45 Off – 1×4 (AMRAPS)
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1:00 Plank + ME C2 Bike
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30 Deadbugs + 20 Strict Press + ME Wall Sit
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D Ball Carry D&B + 5 D-Ball Bear Hug Squats
fAbtastic – Abs & Booty Class (5:30pm)
3-4 rounds – 12 mins
12/12 Deficit Split Squat
12 Wallsit + Wallball Raise
12 Tuck Crunch on Wallball
Rest 3 mins
3-4 rounds – 12 mins
20 DB Death March
20 Jumping Lunges
12 Slider Crossbody Mtn Climbers
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Ab Finisher
21 SL v-ups
15 up-down plank kb pull through
15 SL v-ups
10 up-down plank kb pull through
9 SL v-ups
5 up-down plank kb pull through
