Friday Crossfit

Rize Nation CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

10 push ups

200m run

10 push ups

04 chest stretch

10 L/R weighted arm rotations (front and back)

10 – 15 Bench press w/empty barbell

1: Bench Press (4×5)

10 mins to warm up to 75% of 1RM.

4×5 @ 75%

Metcon (AMRAP – Reps)

AMRAP – 16

ME Wall balls (20/14#)

200m Run

ME Toes to bar

200m Run

Scaled = 14/10#, Knee raises.

RX+ = n/a

*No pausing on the Wall balls at all for it to be ME.

*No letting go from the bar, and no feet touching the ground on T2B for it to be ME.

**Score is total WB + T2B.

Extra: Metcon (Time)

– Conditioning – (Optional)

6 rounds for time:

15/12 Cal Bike

40 DU

Scaled = 2 to 1 SU.