Monday

Crossfit RXD – Strength & Conditioning

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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



Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806