Tuesday Crossfit – Rize Nation Athletics

Tuesday Crossfit

9
Jul

Tuesday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

200m Run

15 air squats

15 front leg swings (each)

10 front squats w/empty barbell

06 groiners

3 (5 sec hold) front squat. (work the ankles)

04 pigeon stretch

05 front squats w/some light weight

1: Front Squat (1×2)

E2MOM x 7

7 rounds to build up to a heavy double. (all doubles).

Then, strip 30% from the bar, and execute 1 ME set.

2: Metcon (AMRAP – Rounds)

EMOM – 15

Min 1: 15 GHD sit ups/abmat sit ups

Min 2: 50’ ft. Walking lunges (w/2 DBs shoulder racked)

Min 3: 12/10 cal Bike

Repeat …

A: abmat sit ups, 35/20s

B: GHD, 50/35s

C: n/a

*You can skip rounds. Make sure you are not skipping the same movement. Accumulate as many rounds as possible. 15 is max.

Extra: Metcon (AMRAP – Rounds and Reps)

AMRAP – 16

15 HSPU/50’ft HS walk

10 GTOH

05 Ring MU/05 Ring PU+05 Ring dips

A: Push ups, 75/55, Banded PU

B: HSPU, 95/65, Ring PU+05 Ring dips

C: HS walk, 135/95, Ring MU

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