Tuesday Crossfit – Rize Nation Athletics

Tuesday Crossfit

31
Mar

Tuesday Crossfit

TriQ CrossFit – CrossFit

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Warm-up (No Measure)

Warm up:

AMRAP 4 Minutes: (steady pace)

Run 200m

Max Rep Wallballs

Then, 1 round:

06 groiners

Overhead banded stretch (10 sec holds x 4)

10 Push press w/barbell

Push Press (1×5+)

E1.5MOM:

30% x 3

40% x 3

50% x 3

60% x 3

E2MOM:

70% x 3

75% x 3

80% x 3+

A: Metcon (Time)

For Time:

200m Run

10 Bar Muscle Ups

10 Single Arm Dumbbell Push Press 60/40lbs

20 Chest to Bar Pullups

20 Single Arm Dumbbell Push Press

30 Pullups

30 Single Arm Dumbbell Push Press

200m Run

B: Metcon (Time)

For Time:

200m Run

10 Bar MU or 20 CTB

10 Single Arm Dumbbell Push Press 50/35lbs

20 Chest to Bar Pullups

20 Single Arm Dumbbell Push Press

30 Pullups

30 Single Arm Dumbbell Push Press

200m Run

C: Metcon (Time)

For Time:

200m Run

10 Banded pull ups

10 Single Arm Dumbbell Push Press 35/20lbs

20 Banded pull ups

20 Single Arm Dumbbell Push Press

30 Banded Pullups

30 Single Arm Dumbbell Push Press

200m Run

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