Monday CrossFit – Rize Nation Athletics

Monday CrossFit

16
Sep

Monday CrossFit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

1 lap (run)

15 air squats

04 groiners

10 Back squats w/barbell

High kicks down and back

03 pause (5 sec) back squats w/barbell

Back Squat (1×1)

17 mins to find a 1RM

Build up:

5 @ 30%

5 @ 40%

3 @ 50%

2 @ 60%

1 @ 70%

1 @ 80%

1 @ 90%

1 @ 95%

Attempt 100%…+

1: Metcon (AMRAP – Rounds and Reps)

“Little Cindy”

AMRAP – 12

05 Pull ups

10 Push ups

15 Air Squats

Scaled: Banded pull ups

Extra: Metcon (Time)

•Cardio Conditioning•

5 rounds:

15/12 Cal Bike

1 lap (run)

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