Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit

6
Nov

Wednesday Crossfit

TriQ CrossFit – CrossFit

Double under Clinic this Saturday the 10th. Don’t miss it folks!

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Move: Warm-up (No Measure)

2 Rounds:

12/10 Cal Row

10 Good mornings into back squat w/pvc

Then,

10 Back squats w/barbell

04 Groiners

03 (5 sec pause) back squats w/barbell (work the ankles)

02 Pigeon stretch

Load your 20%

Lift: Back Squat (1×5)

“Deload week”

E1.5MOM (warm up rounds)

20% x 5

30% x 5

40% x 5

E2MOM (working rounds)

50% x 5

55% x 5

60% x 5

Sweat: Metcon (2 Rounds for reps)

AMRAP – 5

20 Box jump-overs

20 Pull ups

Rest 5 min

AMRAP – 5

20/15 Cal Bike

20 Toes to bar

Scaled: banded pull ups, knee raises

*Log the number of reps for each AMRAP. Score is the total.

Extra: Metcon (Time)

5 Rounds:

10 Ring dips

15/12 Cal Row

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