Monday Crossfit – Rize Nation Athletics

Monday Crossfit

25
Nov

Monday Crossfit

Rize Nation Athletics – CrossFit

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Move: Warm-up (No Measure)

2 rounds:

10 Cal Row

10 Push press w/light DBs (full shoulder activation pause up top)

Then,

04 Banded OH shoulder stretch

05 Strict press w/barbell

Lunges down & High kicks back.

05 Strict press w/20%

Load your 30%

1: Shoulder Press (1×5+)

**If you executed 8+ reps on Sept 25th. Increase you 1RM mark by 10%.

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)

2 rounds:

40 DB Hang C&J (20 each)

Overhead DB Walking lunges (Down and back)

30 Toes to bar

Scaled: 35/20 DB, knee raises

RX: 50/35 DB

RX+: 70/50 DB

*Alternate as you wish on the C&J and the OH Walking lunges.

Extra: Metcon (Time)

3k meter Row for time.

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