2/5/19

Crossfit RXD – Strength & Conditioning

View Public Whiteboard

Back Squat (5, 3, 1, 5, 3, 1 (second wave heavier than first))

Metcon (AMRAP – Rounds and Reps)

Amrap 9 minutes:

3 Russian Kb Swings (53/35)

3 Goblet Squats

3 Box Jump Overs (24/20)

6 RKB Swings

6 Goblet Squats

6 Box Jump OVers

9 RKB Swings

9 Goblet Squats

9 Box Jump Overs

…

*add 3 reps to each movement until time runs out.

**1 round = completion of all three movements at prescribed reps.

Supplemental

Metcon (No Measure)

Ab Blast 3

3 sets:

15 Hip Extensions

10 No Pushup Burpees

15 Tuck Jumps