Wednesday

Announcements

This Saturday is the Row-Raiser event at RXD.
You can still register , up to the morning of the event.
Get registered at www.dancerlove.org event page.
Starts at 8:30am.

Crossfit RXD – NC45

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Wall Ball FS — 8 Wall Ball Thrusters — 6 Wall Balls

10 Empty BB Sumo DL — 8 High Pulls — 6 SDHL

10 Step-ups — 8 Box Jump w/ Step-down — 6 Fast Box Jumps

10 Empty Barbell Strict Press — 8 Tempo Push Press (21X1) — 6 Push Press

Workout

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Strength

Metcon (Weight)

POST WORKOUT STRENGTH*

2-3 SETS

6/6 DB Goblet Step-up (45/30)

10/10 SA DB Bent Over Row

-Rest 1:00 b/t Sets-

*Perform Strength After the Workout!

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