Saturday Crossfit – Rize Nation Athletics

Saturday Crossfit

24
Aug

Saturday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

– 200m run

– 04 Groiners

– 10 Front leg swings (each)

– 10 weighted arm rotations (each, front and back)

– 10 jumping pull ups

– 10 push press w/barbell

– 10 power cleans w/barbell

– 10 Front squats w/barbell

– 10 sit ups

Metcon (Time)

“Sprint, rest, sprint”

For time:

1 Round is:

03 Push press (115/75)

06 Squat cleans

09 Pull ups

12 Abmat Sit ups…

Then,

01 min rest…

*With a running clock, Complete 1 full round, rest exatcly 1 min. Then complete 2 full rounds, rest 2 mins. Continue this sequence until you have completed 5 full rounds in one set.

Scaled: 95/65, Banded pull ups

RX+: 155/105, CTB Pull ups

No time cap.

Extra: Metcon (Time)

For time:

1 mile Run

Rest 3 mins

1 mile Run

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