Thursday Crossfit – Rize Nation Athletics

Thursday Crossfit


Thursday Crossfit

Rize Nation CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:


Penalty: Synchronized Burpees to jumping pull ups.

1: Metcon (AMRAP – Rounds and Reps)

“Ladder up”

AMRAP – 22

Pull ups


Abmat Sit ups

Scaled: banded PU, Pike push ups.

RX+: n/a

*Start with 1 rep of each movement and increase by 1 until time runs out.

*Scoring = Only a fully completed round goes in the “round” field, then + reps.

Extra: Metcon (5 Rounds for weight)

Bench Press.

5 rounds of 7 reps – E2MOM.

*Build up in weight every round. Log in your weight for each round.

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