Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit


Wednesday Crossfit

Rize Nation CrossFit – CrossFit

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Move: Warm-up (No Measure)

1 Lap (run)

12/10 Cal bike

12/10 Cal Row

04 Groiners

10 front leg swings (each)

04 Ankle rotations

04 Calf stretch

1: Metcon (AMRAP – Reps)


AMRAP – 23

20/15 Cal Row

20/15 Cal Bike

1…+ Lap (run)

*Increase by 1 Lap every round.

*Score is total number of Laps completed.

Example: if you finish 3 full rounds, you did 6 laps.

Extra: Metcon (Weight)

Stationary Lunges

4 rounds, 5 each leg (alternating).

Rest as needed between rounds.

*Back racked, using 35% of back squat 1RM.

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