4/9/19
Announcements
Nutritional Seminar:
Wednesday, April 10 at 6:30pm
Please RSVP by emailing nyra@crossfitrxd.com
Crossfit RXD – Strength & Conditioning
A1: Deadlift (10 reps x 4 sets @ 50-55% of 2 rm)
rest 1 minute between A1 and A2
A2: Dips (4 x max reps)
*Use bar or ring dips depending on skill level
Metcon (No Measure)
3-4 Sets not for time:
10/leg DB Russian Step Ups
12 Toes to Bars
15 Russian Kettlebell Swings (Heavy)
18 Pushups
On the Russian Step ups hold the dumbbells to your sides and
use appropriate box height for leg length. There is no RX height for the exercise.
