Rize Nation CrossFit – CrossFit
Warm-up (No Measure)
Coach led Warm up
Push Press (1×1)
20 mins to build up to a 1RM. (Take your time, move up slowly)
Metcon (AMRAP – Rounds and Reps)
10 min – AMRAP
– 10 BJ overs
– 10 HSPU
SPORT: Step overs, push ups.
CROSSFIT: 24in/20in. SCALED = 20in step overs, box elevated push ups, or push ups.
FIREBREATHER: Same as CF