Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit

16
Apr

Wednesday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up (10 mins):

20 air squats

200m run

Lunges down and back

15 Front leg swings (each)

15 Side leg swings (each)

:30 sec goblet squat hold (work ankles)

10 Back squats w/barbell

06 Groiners

10 Back squats w/barbell

1: Back Squat (3×8)

E1.5MOM:

30% x 3

40% x 3

50% x 3

60% x 3

E2.5MOM:

3 x 8 @ 65%

2: Metcon (Time)

Conditioning.

Partner WOD:

4 rounds for time:

500m row

400m run

*only 1 partner working at a time

Extra: Metcon (Time)

Strength accessory (optional)

3 rounds:

14 Alternating Front Rack Reverse Lunges

14 Kettlebell Swings

14 T2B

*Rest 1 min between rounds.

*You choose the weight (go heavier than usual), but able to go unbroken every time.

*Quick transitions.

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