Friday Crossfit – Rize Nation Athletics

Friday Crossfit

16
Aug

Friday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

400m Run

High kicks down and back

04 Calf stretch

04 Quad stretch

04 Ankle rotations

1: 2 mile Run (Time)

2 mile Run for time.
Benchmark workout. It’s critical that we establish a time for this, so we can program accordingly.

2: Metcon (AMRAP – Rounds)

EMOM x 12

3 Ring MU / 3 Ring PU + 3 Ring dips

* Acculumate as many rounds as possible. Max is 12.

* All required reps must be in the 1 min window for the round to count.

Scaled: 3 banded bull ups + 3 ring dips.

Extra: Back Squat (5×3)

E2.5MOM

5 x 3 @ 87%

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