1/30/19

Crossfit RXD – Strength & Conditioning

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Metcon (No Measure)

Emom 28 minutes:

Minute 1 – 10 Back Squats

Minute 2 – 10 Double KB Push Press

Minute 3 – 15/12 Row cals – 12/8 Assault Bike cals

Minute 4 – Rest

*rotate from rower to assault bike each round. Start with whichever you want.

Supplemental

Metcon (Time)

5K Row

*complete 15 GHD Situps

every 5 minutes


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