Tuesday CrossFit

Rize Nation CrossFit – CrossFit

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Warm-up (No Measure)

Warm up:

200m Run

15 air squats

10 Good mornings into back squat w/barbell.

06 groiners

05 (5sec hold) back squats w/barbell (work the ankles)

04 pigeon stretch

05 back squats w/light weight on your bar.

Back Squat (4×5)

10 mins to build up to 75% from 1RM.

4×5 @ 75%

1: Metcon (AMRAP – Rounds and Reps)

AMRAP – 13

10 Pull ups & 10 ring dips

15 HSPU/Pike PU

20 Back squats

A: 10 Banded PU and Dips, Push ups, 75/55#

B: 10 pull ups and 10 ring dips, pike push ups, 95/65#

C: 10 Ring MU, HSPU, 135/95#

Extra: Metcon (Time)

– Conditioning –

5 rounds for time:

20 cal Row

10 Burpees over the rower