Monday Crossfit – Rize Nation Athletics

Monday Crossfit

7
Oct

Monday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

01 Lap (run)

10 push ups

10 weighted shoulder rotations, front and back (each)

10 Bench press w/empty barbell

04 Chest stretch

05 Bench press w/20%

05 Bench press w/30%

Load your 40%

1: Bench Press (1×3+)

E1.5 MOM (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)

2: Metcon (3 Rounds for reps)

“Cindy with a Twist”

3 AMRAPS for reps:

Complete as many Cindy rounds as possible in 3 mins.

Rest 3 mins

*05 Pull ups, 10 Push ups, 15 Airsquats.

*Score is the number of reps completed total. Every rep counts in each 3 min amrap.

1 Cindy round = 30 reps.

Scaled: banded PU

Extra: Metcon (Time)

Conditioning

3 rounds for time:

20/15 cal bike

20/15 cal row

20/15 cal skierg

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