Tuesday Crossfit – Rize Nation Athletics

Tuesday Crossfit

26
Nov

Tuesday Crossfit

Rize Nation Athletics – CrossFit

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Move: Warm-up (No Measure)

Primer as partners:

20 cal Bike

40 DU/80 SU

20 Thrusters (w/pvc)

40 DU/80 SU

20 Cal Row

Then,

04 Groiners

15 Front leg swings(each)

10 Thrusters w/barbell

04 Calf stretch

Metcon (Distance)

– Partner WOD –

In 24 mins:

100/80 Cal Bike

200 DU

100 Thrusters (empty barbell)

200 DU

Row for distance w/remaining time.

*Only 1 working at a time.

Scaled: 2 to 1 SU, 35/15 barbell

RX+: n/a

Extra: Metcon (Time)

5 Rounds for time:

12 Power snatches (95/65)

12 GHD sit ups

Scaled: 75/45, ab-mat sit ups.

*These are meant to be tap and goes.

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