Thursday Crossfit – Rize Nation Athletics

Thursday Crossfit

10
Oct

Thursday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

12/10 Cal Row

10 Passthroughs w/pvc

10 BTN thrusters w/pvc

10 Push press w/barbell

04 Groiners

05 Strict press w/barbell

High kicks down, Butt kicks back

05 Strict press w/20%

03 Strict press w/30%

Load your 40%

1: Shoulder Press (1×3+)

E1.5 MOM (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)

2: Metcon (No Measure)

•Midline•

Complete 3 rounds

20 GHD sit ups

01 Max effort plank hold

Rest 1 min

3: Metcon (Time)

10 to 1 of:

Push press (95/65)

Pull ups

Scaled: 75/45, Banded PU

RX+: 135/95, CTB PU.

Extra: Metcon (Time)

4 rounds for time:

20/15 Cal bike

50 DU

Scaled: 2 to 1 singles

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