Friday Crossfit – Rize Nation Athletics

Friday Crossfit

18
Oct

Friday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

15/12 Cal Row

10 Good mornings into back squat w/barbell

04 Groiners

10 Deadlifts w/barbell

04 Pigeon stretch

05 Dead lifts w/20%

05 Leg crossovers and scorpions (each leg)

05 Deadlifts w/30%

Load your 40%

1: Deadlift (1×3+)

E1.5 MOM (warm up rounds):

40% x 5

50% x 3

60% x 3

70% x 3

E2MOM (working rounds):

75% x 3

80% x 3

85% x 3+ (amrap)

2: Metcon (Time)

‘Partner WOD’

For time:

1000m Row

50 Dead lifts (155/105)

50 Burpees OTB

50 Dead lifts

1000m Row

Scaled: 115/80

RX+: n/a

Extra: Metcon (Time)

Conditioning

Round of 50 DU for time:

20/15 Cal Bike

10…+ DU

Scaled: 2 to1 SU

RX+: n/a

*Increase DU by 10 every round.

*Increase SU by 20.

Leave a Reply