Friday Crossfit – Rize Nation Athletics

Friday Crossfit

10
Jan

Friday Crossfit

Rize Nation Athletics – CrossFit

Today we are listening to our body, so, you have a couple of options. If you are good to go, execute #1 Metcon. If you hit it hard this week, and you’re in need of a recovery wod, then execute #2 instead, Recovery Row metcon.
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Move: Warm-up (No Measure)

:05 – :10

General warm up:

15/12 Cal Row or Bike

:10 – :20

Specific Warm up:

1: Metcon (Time)

OPTION A:

3 Rounds:

30 Wallballs (20/14)

30 Sumo Deadlift High Pulls (75/55)

30 Box Jumps (24″/20″)

30 Shoulder To Overhead (75/55)

30/22 Calorie Row

Rest 1:00 between rounds.

OPTION B:

3 Rounds:

22 Wallballs (20/14)

22 Sumo Deadlift High Pulls (75/55)

22 Box Jumps (24″/20″)

22 Shoulder To Overhead (75/55)

22/16 Calorie Row

Rest 1:00 between rounds.

Scaled: 65/45#

2: Metcon (No Measure)

Recovery Row.

10 min at a moderate pace. (quick, but sustainable), followed by 10 min of a conversational pace (slow).

3: Metcon (No Measure)

Cool down:

01 min couch stretch (each)

01 min Hamstring barbell smash (each)

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