Monday Crossfit – Rize Nation Athletics

Monday Crossfit

23
Sep

Monday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

12/10 Cal Row

15 Air squats

04 Groiners

10 Good mornings into Backsquat w/barbell

High kicks down, Butt kicks back

05 Back squats w/20% (pause on a couple and work the ankles)

Load your 30%

1: Back Squat (1×5+)

E1.5MOM: (Warm up rounds)

30% x 5

40% x 5

50% x 3

60% x 3

E2MOM: (Working Rounds)

65% x 5

70% x 5

75% x 5+ (AMRAP)

*Log in your last round.

2: Metcon (AMRAP – Rounds and Reps)

•Test your Fitness 6/19/18•

AMRAP – 16

50 DU

20 Wall balls (20/14)

10 Front rack lunges (115/80)

Scaled: 2 to 1 SU, 14/10 WB, 95/65 bar.

RX+: 135/95 bar

Extra: Metcon (Time)

For time:

60/45 Cal Row

50 DB Hang Po. C&J (50/35)

40 CTB Pull ups

30/23 Cal Row

Scaled: 35/20 DB, Banded PU

RX+: n/a

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