Monday Crossfit – Rize Nation Athletics

Monday Crossfit

4
Nov

Monday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

2 rounds:

12/10 Cal Row or Bike

10 Burpees

Then,

10 Weighted shoulder rotations (front and back, each)

04 Groiners

15 Front leg swings (each)

10 Bench press w/barbell

04 Chest stretch

Load your 20%

1: Bench Press (1×5)

“Deload week”

E1.5MOM (warm up rounds)

20% x 5

30% x 5

40% x 5

E2MOM (working rounds)

50% x 5

55% x 5

60% x 5

2: Metcon (Time)

Suicide Sprints (5 rounds)

*Log your fastest round

3: Metcon (AMRAP – Rounds and Reps)

AMRAP – 10

50′ ft. Overhead

Walking lunges (45#/25# Plate)

15 Push ups

10 V-ups

Scaled: 25#/10# Plate

Extra: Metcon (AMRAP – Rounds and Reps)

AMRAP – 12

20/15 Cal Bike

15 Pull ups

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