Monday CrossFit – Rize Nation Athletics

Monday CrossFit

22
Jul

Monday CrossFit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

200m Run

10 Back squats w/empty barbell

06 groiners

03 Paused (5 sec) Back Squats w/empty barbell (work the ankles)

10 Front leg swings (each)

05 Back squats w/30%ish

04 pigeon stretch

03 Back squats w/40%ish

15 sec seal stretch

03 Back squats w/50%ish

03 Back squats w/60%ish

02 Back squats w/70%

Load your 75%

**GO time is on the 20th minute.

Back Squat

EMOM x 9 (3 Rounds):

Minute 1 – 5 Reps @ 75%

Minute 2 – 3 Reps @ 80%

Minute 3 – 1 Rep @ 85%

Repeat…

3: Metcon (AMRAP – Rounds)

– Aerobic Capacity –

Alternating E3MOM x 6:

30/23 Cal Row

400m Run

25/20 Cal Bike

Scaled = 23/16 Row, 300m Run, 18/13 Bike

Extra: Metcon (No Measure)

– Midline –

Not For Time:

50 GHD Sit-Ups

50 Alternating Pistols

50 GHD Sit-Ups

Scaled = 30 GHD, 30 modified pistols, 30 GHD.

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