Friday Crossfit – Rize Nation Athletics

Friday Crossfit

6
Dec

Friday Crossfit

Rize Nation Athletics – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

2 rounds:

03 Runs – Wall and back

10 Air squats

2 rounds:

07 Deadlifts w/barbell

02 Groiners

07 Front leg swings (each leg)

1 round:

05 Dead lifts w/20%

05 Leg cross overs & Scorpions (each leg)

05 Deadlifts w/30%

*Load your 40%

1: Deadlift (1×3+)

*If you executed 6+ reps on Oct 19th, increase your 1RM by 10%.

E1.5MOM (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)

*Log in your last round

2: Metcon (Time)

For time:

21, 15, 9, 6, 3 of:

KB Goblet squats (53/35)

KB Swings

Box jump overs

Scaled: 35/20

RX+: 70/53

Time cap = 13 mins

Extra: Metcon (Distance)

– Interval work –

2 mins on, 2 mins off, for 10 rounds.

Row for distance

*Log your total distance

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