Monday Crossfit – Rize Nation Athletics

Monday Crossfit

30
Sep

Monday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

1 Lap (Run)

15 Passthroughs w/pvc

04 Groiners

15 BTN Thrusters w/pvc

10 Front leg swings (each)

10 Push press w/empty barbell

03 (5 sec) Pause Front squat

05 Push press w/20%

Load your 30%

1: Push Press (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 (Time)

For time:

75 Wallballs (20/14)

50 Box jump overs (24/20in)

25 GTOH (135/95)

Scaled: 14/10 WB, 20/16in, 95/65 Bar.

RX+: 30/20 WB, 185/120 Bar.

Time cap = 16 mins

Extra: Metcon (Time)

•Conditioning•

3 Rounds for time:

2 Laps (Run)

500m Row

Leave a Reply