Saturday CrossFit – Rize Nation Athletics

Saturday CrossFit

12
Oct

Saturday CrossFit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

01 laps (run)

10 push ups

10 weighted shoulder rotations (front & back each)

05 HSPU or 10 push ups again

10 Front leg swings (each)

02 Seal stretch (10 sec holds)

1: Metcon (Time)

04 laps (run)

40 HSPU

40 Cal Row

40 Burpees

02 Laps

20 HSPU

20 Cal Row

20 Burpees

Scaled: push ups/pike push ups

RX+: n/a

Extra: Metcon (AMRAP – Rounds and Reps)

AMRAP – 12

35 DU

12 Pull ups

06 Hang Squat Snatch (75/55)

Scaled: 2 to 1 SU, Banded PU, 55/35 bar

RX+: CTB PU, 95/65 bar

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