2/5/19
Crossfit RXD – Strength & Conditioning
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
