Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit

25
Sep

Wednesday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

12/10 Cal Bike

04 Groiners

12/10 Cal Row

05 Rope Pulls to Stand

High kicks down, Butt kicks back

20 DU/40 SU

04 Ankle rotations

04 Calf Stretch

1: Metcon (No Measure)

Skill work: (10 mins)

– Intro to Rope climb

– Efficiency tips

– Safety gear

– Modifications (Pulls to stand)

*If athlete has rope climbs already, execute 4 Rope climbs at your own pace. Work on fast and controlled descent.

2: Metcon (Time)

For time:

2 rounds of:

100 DU

50/40 Cal Bike or Row

50 Air squats

04 Rope Climbs

Then, 2 rounds of:

50 DU

25/20 Cal Bike or Row

25 Air squats

02 Rope climbs

Scaled: 2 to 1 singles, 2 to 1 Pull sto stand

*You must alternate Bike and Rower in all 4 rounds.

Time cap: 26 min

Extra: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Scaled: 75/45, Banded PU.

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