Bring a Friend Day – Rize Nation Athletics

Bring a Friend Day

23
Nov

Bring a Friend Day

Rize Nation Athletics – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up: Coach led

1: Metcon (No Measure)

Gymnastics work – EMOM (8 mins)

Option A: 08 Ring rows (make them tough)

Option B: 08 Ring Pull ups

Option C: 04 Ring MU

2: Metcon (5 Rounds for reps)

E4MOM (5 rounds/20 min)

30 Double unders

120ft Run

12 Dead lifts (135/95)

120ft Run

08 Front squats

120ft Run

Scaled: 2 to 1 SU, 95/65

RX+: 185/115

*Each round = 56 reps total

*Indoor running

Extra: Metcon (Time)

5 rounds For time:

12 Toes to bar

15/12 Cal Bike

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