CrossFit Pineville – RISE
Metcon (No Measure)
1:20 ON :40 OFF -2×2 (AMRAPS)
————(1)————
:30 Hammer +:20 Burpee + :30 Hammer
————(2)————
20 Slam Ball + ME Wall Sit
————(3)————
200m Run + ME Mountain Climber
————(4)————
20 KB Swings + ME Bike
Station 1: Hammer = Sledge Hammer Hits
fAbtastic – Abs & Booty Class (5:30pm)
3-4 sets
10 Elevated KB RDL + Squat
15 Banded Hamstring Curls
10-15 Seated Dumbell Z-Press
3-4 sets
6-8 Slider Curtsey Lunge per side (add wreck bag if able/desired)
6-8 Dbl DBBurpees + 50m Farmer’s Carry down and back
:30 Star Plank each side