Friday Crossfit – Rize Nation Athletics

Friday Crossfit


Friday Crossfit

Rize Nation CrossFit – CrossFit

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Move: Warm-up (No Measure)

200m Run

06 Groiners

High kicks down and back

04 Calf stretch

Get ready to run.

1: Metcon (Time)

– Running intervals –

200m, Rest 30 sec

400m, Rest 1 min

600m, Rest 2 min

400m, Rest 1 min

200m, done.

The pace should be faster than conversational pace, but not a sprint. Look to sustain a heart rate that allows you complete all intervals at the same speed.

2: Metcon (Time)

Repeat Metcon from 02/28/2018. (test your fitness)

5 Rounds for time:

15 Wallballs (match previous #)

15 Box Jump overs

15 KB Swings (match previous#)

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