Wednesday Rise

CrossFit Pineville – RISE

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Metcon (No Measure)

1:20 WORK :35 REST – 1×3 (AMRAPS)

——————–(1)——————–

:50 Sledge Hammer + :30Hops Over Hammer (Rx+ Hop Over Block)

——————–(2)——————–

Shuttle Run D&B + 3 Burpees

——————–(3)——————–

12KB Swing + 1 Rope Climb

Metcon (No Measure)

“Ab-ster Bash”

10min EMOM of “6- v-ups + 6 hollow rocks”

fAbtastic – Abs & Booty Class (5:30pm)

3 rounds or 12 mins

8 SL DL R

8 SL Bridged Floor Press R

Then L

8/8 SL V-ups

Core Finisher 2-3 sets

10 Slider Pike Ups

10 Slider Tucks

10 Slider Mtn Climbers

10 Slider Plank Jacks