Friday


CrossFit Rise Again – NC45

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Warm-up

Warm-up (No Measure)

5 ROUNDS

:10 Wall-sit

:10 Plank

:10 Air Squats

:10 Scap Push-ups

:10 Jumping Air Squats

:10 Push-ups

Strength

Metcon (Weight)

STRENGTH

E2MOM x 10 MINUTES

6-12 Back Squats

6-12 Strict Pull-ups or Ring Rows

*Light to Moderate weight on Back Squat. Athlete choice on rep scheme.

Metcon

Metcon (Time)

FOR TIME*

50 Pull-ups

50 Thrusters (75/55)

*Athletes can complete workout however they want. For example, 5 Sets of 10 Pull-ups and 10 Thrusters or 50 then 50…athlete choice.

Categories: WOD

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