Friday Crossfit – Rize Nation Athletics

Friday Crossfit

8
Nov

Friday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up: Coach led

Lift: Push Press (1×5)

“Deload week”

E1.5MOM (warm up rounds)

20% x 5

30% x 5

40% x 5

E2MOM (working rounds)

50% x 5

55% x 5

60% x 5

Cond : Metcon (AMRAP – Rounds and Reps)

AMRAP – 16

20 GHD Sit ups

20 Front Squats (115/75)

20 HSPU

Scaled: Abmat sit ups, 95/65, push ups.

Extra: Metcon (Time)

4 rounds for time:

20 DB Snatches (50/35)

20 Box jumps

Scaled: 35/20

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