Monday CrossFit – Rize Nation Athletics

Monday CrossFit

11
Nov

Monday CrossFit

Rize Nation Athletics – CrossFit

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Move: Warm-up (No Measure)

2 rounds:

10 Cal Bike

15 Airsquats

Then,

04 Groiners

10 Front squat w/barbell

High kicks down and back

03 (5 sec) Pause Front Squats (work the ankles)

02 Wrist stretch

Load your 20%

Lift: Front Squat (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

Cond: Metcon (Time)

6 Rounds for time:

10 Toes to Bar

10 Jumping Lunges

02…+ Deadlift w/55%

*Deadlifts increase by 2 reps every round.

Time cap: 18 mins

Extra: Metcon (Time)

15 down to 1:

Calorie Row

Burpees over the rower

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