Rize Nation CrossFit – CrossFit
Move: Warm-up (No Measure)
12/10 Cal Bike
15 Jumping squats
High kicks down and back
Butt kicks down and back
10 weighted arm rotations (front and back, each)
Turkish Get Up instruction and warm up in weight. (only move up in weight if it looks good)
1: Turkish Get Up (4×2)
– Up and down is 1 rep. Execute 1 rep per arm, back to back.
– Rest as needed between sets.
– Execute 4 rounds with a semi heavy, but controlled weight. (Warm up to that weight first)
Watch linked video for demonstration.
2: Metcon (Time)
E2MOM x 7
Run 1 lap.
Scaled: 3/4 Lap
*Your score is your slowest lap.
*7 rounds. Each one for time.
*The goal here is consistency. Aim to establish a solid base round, and beat it every time.
Extra: Metcon (Time)
“Do you even Cindy”
– Rest 3 mins –
* 5 pull ups, 10 push ups, 15 air squats
Scaled: banded pull ups