Rize Nation CrossFit – CrossFit
Move: Warm-up (No Measure)
10 air squats
05 Front squats w/barbell
10 Push press w/barbell
10 Weighted arm rotations (front & back each arm)
05 Push press w/30%
05 Push press w/45%
03 Push press w/60%
03 Push press w/70%
Load your 75%. Get ready for round 1.
1: Push Press (4×5)
4×5 @ 75%
2: Metcon (Time)
50 Cal row
50 Wall balls (20/14)
40 Hang Power cleans (115/75)
40 Hand stand push ups
Scaled: 14/10 WB, 75/55 Bar, Push ups/pike push ups
RX+: 30/20 WB, 155/105 Bar, 6in Deficit HSPU.
Extra: Metcon (No Measure)
Pick a movement that you need improvement on and attack it for 15 mins.
*If its a movement that requires strength like pull ups, you can do a a 15 min EMOM with only a few reps every minute.
*If its a skill movement like double unders, practice for 15 minutes and no more. Don’t get frustrated.