Saturday Crossfit – Rize Nation Athletics

Saturday Crossfit


Saturday Crossfit

Rize Nation CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up: Coach led

1: Metcon (AMRAP – Rounds and Reps)


•In teams of 2•

02 laps w/s. ball

30 GHD sit ups w/s. ball

40 Squats w/s. ball

100 DU

Scaled: Abmat sit ups w/s. ball.

Extra: Metcon (Time)

6 rounds For time:

15/12 Cal Bike

05 Man Makers

*Choose a weight that is heavy, but that you can move.

*Don’t get too ambitious, it’s 6 rounds.

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