Friday Crossfit – Rize Nation Athletics

Friday Crossfit


Friday Crossfit

Rize Nation CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

On white board.

1: Overhead Squat (1×3)

6 Rounds to build to a heavy set of 3.

* Peak on the 6th round. (move up slowly)

*Must reach full depth on every rep. Don’t go up in weight if proper form is not achieved.

2: Metcon (Time)

5 Rounds for time:

10 Thrusters (95/65)

01 Lap (run)

Scaled: 75/45,

RX+: 135/95

3: Metcon (No Measure)

Cool down work.

Coach led.

– Foam roll work (targeting specific muscles)

– Cool down stretch (specific)

Extra: Metcon (Time)

For time:

75/55 Cal Bike

50 Burpees

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