Friday Crossfit – Rize Nation Athletics

Friday Crossfit

13
Sep

Friday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

1 Lap (run)

10 Push ups

10 Jumping air squats

10 Bench press w/empty barbell

04 Chest stretch

05 Bench press w/30%

04 Tricep stretch

05 Bench press w/45%

03 Bench press w/60%

03 Bench press w 70%

Load your 75%, ready for round 1.

1: Bench Press (4×5)

E2MOM

4×5 @ 75%

Metcon (AMRAP – Rounds and Reps)

5 rounds:

7 Ring Pull ups & 7 Dips

7 Squat Snatches (95/65)

30 DU

Scaled: 7 Ring rows & 7 banded dips, 75/45 bar, 2 to 1 singles.

RX+: 7 Ring MU, 115/75 Bar.

Once finished, complete as many push ups as possible with the remaining time. Score is 5 rounds + amount of push up reps.

TIME CAP = 15

Extra: Metcon (Time)

Midline work.

6 Rounds for time:

15/12 Cal SkiErg

10 Toes to bar

Scaled: Knee raises

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