Friday Crossfit – Rize Nation Athletics

Friday Crossfit


Friday Crossfit

Rize Nation CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

200m Run

15 air squats

10 Deadlifts w/barbell

15 front leg swings (each leg)

10 Deadlifts w/light weight

10 leg cross overs and 10 scorpions cross overs.

10 Dead lifts w/more weight

04 pigeon stretch

1: Deadlift (4×3)

10 mins to finish building up to 87% of 1RM, all in 3s.

Then, E2MOM:

4 x 3 @ 87%

2: Metcon (3 Rounds for reps)

Partner WOD

3 full rounds.

2 mins of work, 1 min rest/transition

Partner A rows, Partner B bikes


Partner B rows, Partner A bikes


Partner A & B do synchronized burpees.


*Add up your calories and burpees together in every round, write them down.

Extra: Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups
Scaled: 155/105, push ups

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