Monday Crossfit – Rize Nation Athletics

Monday Crossfit

2
Dec

Monday Crossfit

Rize Nation Athletics – CrossFit

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Move: Warm-up (No Measure)

2 rounds:

10/8 Cal Bike

10 Push ups

Then,

10 Weighted shoulder rotations (front & back, each)

10 Bench press w/empty barbell

04 Chest stretch

05 Bench press w/30%

Load your 40%.

1: Bench Press (1×3+)

*If you executed 6+ reps on Oct 8th, increase your 1RM by 10%.

E1.5MOM (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)

*Log in your last round

2 : Metcon (No Measure)

– Midline work –

4 Rounds:

12 GHD sit ups

ME Plank hold

Rest

*Rest as needed between rounds.

*If modifying to abmat sit ups, do 16 sit ups.

3: Metcon (AMRAP – Reps)

2 Rounds:

:30 sec ME Front squats (95/65)

1 min Rest

:30 sec ME Push ups

1 min Rest

:30 sec ME Pull ups

1 min Rest

Scaled: 75/45, banded Pull ups

RX+: n/a

*Log in total reps.

*All barbell squats in metcons are always from the floor. (unless otherwise specified)

Extra: Metcon (Calories)

“Put on some headphones and go for a cruise”

25 min Bike for Calories.

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