Tuesday Crossfit – Rize Nation Athletics

Tuesday Crossfit

19
Nov

Tuesday Crossfit

Rize Nation Athletics – CrossFit

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Move: Warm-up (No Measure)

2 rounds:

12/10 Cal Row

07 Burpees into jumping pull up

Then,

10 Weighted shoulder rotations (front & back, each)

20 Flutter kicks

10 Leg raises (flat on floor)

15 Sec seal stretch

1: Metcon (No Measure)

– Midline work –

4 Rounds:

ME Strict Toes to Rings

Scaled: Toes to up right (laying down)

*Rest as needed between sets.

* 10 min cap.

2: Metcon (AMRAP – Rounds and Reps)

– Conditioning –

AMRAP – 21

20/15 Cal Bike

20/15 Cal Row

20/15 Cal SkiErg

20 Burpee Box Jump-overs

Extra: Metcon (Time)

15 Rounds for time:

05 Pull ups

10 Push ups

15 Air squats

Scaled: Banded PU

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