Tuesday Crossfit – Rize Nation Athletics

Tuesday Crossfit

30
Apr

Tuesday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

10 Good mornings w/barbell

15 Jumping Air squats

200m Run

10 Deadlifts w/ barbell

10 Front leg crossovers

10 Scorpion crossovers

05 Deadlifts w/30%

06 Groiners

Load your 40%

Deadlift (4×5)

E1.5MOM

40% x 3

50% x 3

60% x 3

70% x 3

E2MOM

4×5 @ 75%

2: Metcon (AMRAP – Reps)

-Midline conditioning-

Alternating EMOM – 14

Odd min = 12/10 Cal Row

Even min= :30 sec max GHD sit ups

Extra: Metcon (AMRAP – Rounds and Reps)

Death by Ring dips

Min 1: 1 Ring dip

Min 2: 2 Ring dips

Min 3: Ring dips

Continue… until you cannot execute the assigned reps in the given minute.

*If you did this about a month ago when it was programmed, aim for a better score.

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