Friday Crossfit – Rize Nation Athletics

Friday Crossfit

15
Nov

Friday Crossfit

Rize Nation Athletics – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

2 Rounds:

12 Cal Row

12 Good mornings w/pvc

12 walking lunges

Then,

10 Deadlifts w/barbell

04 Groiners

10 Leg crossovers & Scorpions

02 Pigeon Stretch

Load your 20%

Deadlift (1×5)

Cond: Metcon (Time)

“Seventh Heaven”

7 Rounds:

07 Clean Grip Deadlift (155/105)

07 Push Press (115/75)

07 CTB Pull ups

Scaled: 135/95, 95/65, banded PU.

RX+: 185/135, 135/95, 04 Bar MU.

*No push jerks

Extra: Metcon (Time)

For time:

50 Back squats (135/95)

100 DU

50 GHD sit ups

100 DU

50 Burpees

Scaled: 95/65

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