Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit


Wednesday Crossfit

Rize Nation CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

10 weighted shoulder rotations (front and back)

10 Kipping swings

200m Run

15/12 Cal Row

10 toes to bar/knee raises

15/12 Cal Bike

1: Metcon (Time)

For time:

1k meter run

50/40 Calorie row

50 Toes to bar **

50/40 Calorie bike

1k meter run

**Every time you get off the bar or your feet touch the ground, 3 burpees before you continue.

A: Knee raises

B: Toes to bar

C: Replace both 1k meters with 1 mile run.

TIME CAP = 45 mins

2: Metcon (No Measure)

Body armor – (optional)

Start with 3 sets of Max effort ring muscle ups. Rest 3 minutes between sets.

Then, 3 Sets of Max effort body weight bench press

Directly into… Max effort Push ups.

– Rest 3 minutes following push ups.

A: Banded pull ups, 60% BP

B: Ring Pull ups, 60% BP

C: Ring MU, Body weight BP

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