Monday
Crossfit RXD – Strength & Conditioning
Warm-up
Warm-up (No Measure)
Amrap 5 minutes:
100 meter run
5 burpees
10 rkb swings (workout weight)
15 air squats
“WHISKEY TANGO FOXTROT” (Time)
FOR TIME*
Run 2 Miles
60 Back Squats (Bodyweight)
60 KB Swing (53/35)|(35/26)
60 Hand Release Push-ups
*Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.
-40:00 Hard Cap-
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Low Back & Hammies
5:00 Long Hold Stretching Low Back & Hammies
