Rize Nation CrossFit – CrossFit
Move: Warm-up (No Measure)
High kicks down and back
04 Calf stretch
04 Quad stretch
04 Ankle rotations
1: 2 mile Run (Time)
2 mile Run for time.
Benchmark workout. It’s critical that we establish a time for this, so we can program accordingly.
2: Metcon (AMRAP – Rounds)
EMOM x 12
3 Ring MU / 3 Ring PU + 3 Ring dips
* Acculumate as many rounds as possible. Max is 12.
* All required reps must be in the 1 min window for the round to count.
Scaled: 3 banded bull ups + 3 ring dips.
Extra: Back Squat (5×3)
5 x 3 @ 87%