Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit

21
Aug

Wednesday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

15/12 Cal Row

10 Good morning into back squat w/barbell

10 Leg cross-overs & 10 scorpion cross-overs

15 Dead lifts w/barbell

04 Groiners (10 sec holds)

05 Dead lift w/light weight

1: Deficit Dead Lift (7×2)

Deficit Deadlifts (2″ Riser)

E1.5MOM

7 Sets of 2

*Build to a heavy set of 2 in 7 rounds.

*Perfect form only.

2: Metcon (Time)

3 Rounds For Time:

25 Deadlifts (155/105)

15 Toes to Bar

25/20 Cal Bike

15 Pull ups

Scaled: 115/80 DL, knee raises, cal row, banded pull ups

RX+: 225/155 DL, CTB pull ups

Time cap = 19 mins

Extra: Metcon (No Measure)

*Body Armor*

3 Sets of 8: Close Grip Bench Press

3 Sets of 12: Romanian Deadlifts

3 Sets of 16: Barbell Bent Over Rows

*Rest as needed.

*Pick heaviest weight you can go unbroken with.

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