Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit

16
Oct

Wednesday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

warm up:

1 Lap (run)

10 Jumping squats

04 groiners

10 Front leg swings (each leg)

10 Box jumps

04 Ankle rotations

04 Calf stretch

1: Broad jump (Distance)

up to 5 attempts

2: Vertical jump (Distance)

up to 5 attempts

3: Metcon (Time)

• Aerobic Conditioning • Chipper

“Smooth is Fast, Fast is Slow”

Option A:

03 Laps (Run)

30 Cal Row

30 Box Jump overs

30 Cal Bike

30 Burpees

Option B:

04 Laps (Run)

40 Cal Row

40 Box Jump overs

40 Cal Bike

40 Burpees

Extra: Metcon (AMRAP – Rounds and Reps)

AMRAP – 13

30 Hang Power Snatches (75/55)

30/23 Cal Skierg

Scaled: 65/45

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