1
Oct
Thursday Crossfit
Rize Nation CrossFit – CrossFit
Warm-up (No Measure)
Complete 1 round of:
– 200m run
– 10 squat to rotation
– 10 banded good mornings
– 10 banded pass throughs
– 10 banded good mornings again
– 10 push ups
– 10 clean pulls w/barbell
Clean Pull (5×5 @ 115%)
Week 2. Day 4.
* 15 mins to warm up to your 115% (from C&J 1RM)
– Then,
E2.5MOM
5×5 @ 115%
* All 5 rounds MUST be at 115%.
Metcon (AMRAP – Rounds and Reps)
16 min – AMRAP
Up by 1 of:
– WB
– T2B
– HPC
SPORT: 14#/10#, sit ups, KB swing.
CROSSFIT: 20#/14#, 135#/95#. SCALED: 14#/10#, knee raises or sit-ups, 95#/65#.
FIREBREATHER: Same as CF.
