2/28/19

Announcements

RXD Open Week #2: Friday Night Lights 6pm
1st Saturday Team WOD, this Saturday at 9am

Crossfit RXD – Strength & Conditioning

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Metcon (AMRAP – Rounds and Reps)

Amrap 30 minutes:

200 Meter Run

5 Strict Toes to Bars

15/10 Cal Assault Bike

100 Meter Farmer’s Walk

20 Cal Row

10 DB Box Step Overs

*athlete chooses the weights

Supplemental

Metcon (No Measure)

5 sets:

10 hollow knee tucks

10 hollow rocks

10 Superman

10 hollow body flutter kicks (2-count)

Rest 1-2 minutes