Rize Nation CrossFit – CrossFit
Warm-up (No Measure)
20 calorie bike,
Then complete 2 rounds of:
– 15 wall facing squats (GET CLOSE)
– 10 pvc pass throughs
– 10 V-ups
– 03 seal stretch (5 sec holds)
Ring Dips (10×5)
– Use bands to scale
15 kettlebell swings
15 goblet squats
*one athlete holds a plank position while the other athlete completes the 30 reps with KB.
* Athlete with KB can only work while other athlete is engaged in the plank position. If his/her partner loses the plank, the KB athlete must stop. Once the plank is engaged, KB athlete can resume with the reps.
Sport: Russian KB swings 35#/20# and air squats.
Crossfit: 53#/35# or 35#/20#
NO TIME CAP