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 box jumps (easy height)

04 calf stretch

Set/adjust box height for next piece.

1: Box Jumps (5×5)

E1.5MOM (5 Rounds)

5 x 5

A: 20/16in

B: 24/20in

C: 30/24in

D: 38/30in

2: Metcon (Distance)

– Conditioning – PARTNER UP!

“Hurry up and Row”

With a 22 min Cap:

100 Cal Bike

1 mile run

Row for Distance

*Score is the rowing distance accumulated at the end, before time runs out.

*Only one working at a time, distribute the work as you see fit.

Extra: Metcon (No Measure)

5 rounds – not for time:

10 Bench press (60%)

100ft Farmer’s carry (Heavy KB or DB)

*Rest about a minute (ish) between each movement.

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