Rize Nation CrossFit – CrossFit
Move: Warm-up (No Measure)
10 jumping squats
10 push ups
10 weighted shoulder rotations (front/back) each arm.
05 inch worms
1: Strict Hand stand push up (6×3)
EMOM x 6
3 Strict Hand stand push ups
Modifications: Banded strict Hand stand push ups, or L-shaped pike push ups.
2: Metcon (Time)
05 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-Ups
Scaled = 135/95, further scaling = 115/80, Banded pull ups.
RX+ = 185/120
*This workout is meant to be heavy and challenging.
Time cap = 16 mins.
Extra: Metcon (No Measure)
3 Rounds (21:00 Total):
5:00 Run at Light Pace
2:00 Run at Moderate Pace
*There should be a clear distinction of speed with both paces. Sustain the moderate pace, do not slow it down for the 2 mins.