Friday Crossfit – Rize Nation Athletics

Friday Crossfit

26
Apr

Friday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

05 Pull ups/jumping pull ups

10 Push ups

15 Air squats

200m

06 Groiners

15 Front leg swings

Banded 3 movement stretch (demo).

1: Metcon (Time)

” Little Cindy with a Twist”

10 Pull ups

20 Push ups

30 Air squats

800m Run

20 Pull ups

40 Push ups

60 Air squats

400m Run

30 Pull ups

60 Push ups

90 Air squats

200m Run

Extra: Metcon (AMRAP – Reps)

-Shoulder conditioning- (optional)

Alternating EMOM – 16

Odd min = 10 Handstand push ups

Even min = :30 sec Max Double unders/singles

*Score is jump rope.

*Substitute 12 regular push ups to modify.

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