Thursday Crossfit – Rize Nation Athletics

Thursday Crossfit

9
Jan

Thursday Crossfit

Rize Nation Athletics – CrossFit

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Move: Warm-up (No Measure)

:05 – :10

General warm up:

15/12 Cal Row or Bike

25 DU/50 SU

20 Air squats

15 Push ups

04 Chest stretch

:10 – :22

Specific warm up. Split w/partner:

50 DU/100 SU

20 Cal Bike

20 Bench Press w/barbell

Then,

50 DU/100 SU

20 Cal Bike

20 Bench Press w/35%

Then,

10 Bench Press w/45%

1: Metcon (AMRAP – Rounds and Reps)

:22 – 48

PARTNER WOD

AMRAP – 20

100 DU

50 Cal Bike

50 Bench Press w/55%*

Scaled: 2 to 1 SU

*Using the same Bike and Bench, switching weights.

2: Metcon (No Measure)

:48 – :55

Cool down:

1 min Pectoral smash w/lacrosse ball

1 min of Quad smash w/ barbell

Extra: Metcon (Distance)

SkiErg Conditioning

Every other minute for 19 min:

Ski for Distance.

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