10/24/18

Crossfit RXD – Strength & Conditioning

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A: Back Squat (Build to a heavy set of 5)

B: Back Squat (5, 5, 5, 5 @ 90 % of part A)

Metcon (No Measure)

4 sets not for time:

10 Single Arm KB Thrusters (53/35) L/arm

10 Single Arm KB Thrusters R/Arm

Strict Chest To Bar Pullups max reps

30 Situps
*Kettlebell should racked in the crook of your elbow with a straight wrist. It should NOT be resting on top of your shoulder.

Supplemental

Metcon (6 Rounds for time)

6 Sets:

500 Meter Row @ 85-90%

10 Toes to Bars

rest 3:00

*keep rounds consistent

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