Tuesday Crossfit – Rize Nation Athletics

Tuesday Crossfit

15
Oct

Tuesday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

15/12 Cal Bike or Row

15 Air Squats

High kicks down and Back.

10 Front squats w/ barbell (Hold down a couple and work the ankles)

04 Groiners

05 Front squats w/20%

04 Wrist stretch

05 Front squat w/30%

Load your 40%

1: Front Squat (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 (Time)

5 Rounds for time:

30 DU

05 Squat Cleans (135/95)

Rest 1 min

Scaled: 2 to 1 SU, 95/65 bar

RX+: 165/110 bar

Extra: Metcon (Time)

• Aerobic Conditioning •

5 Rounds for time:

15/12 Cal Bike

10 Burpees

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