Rize Nation CrossFit – CrossFit
Move: Warm-up (No Measure)
1: Metcon (Time)
5 Rounds for time:
04 Ring Muscle ups
05 Strict HSPU
15/12 Cal row
Scaled = 04 Ring PU & 04 Ring dips, Pike push ups.
Further scaling = 08 banded pull ups, push ups.
*Rest 7 mins between metcons.
2: Metcon (AMRAP – Rounds and Reps)
AMRAP – 10
10 Hang C&J (135/95)
Scaled = 95/65#, 2 to 1 singles
Extra: Metcon (No Measure)
– Strength conditioning –
4 rounds not for time:
10 Heavy KB swings
10 Heavy barbell rows
05 (3 sec) pause front squats w/same barbell.
*Kettle bell = choose a weight that is heavier than what you normally use.
*Barbell row = choose the heaviest weight that you can go unbroken with. Perfect form only.
*Front squats = Must be unbroken dont cheat your seconds.
*Take a breather, this is not timed.