Nutritional Seminar:
Wednesday, April 10 at 6:30pm
Please RSVP by emailing nyra@crossfitrxd.com

Crossfit RXD – Strength & Conditioning

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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.