Friday

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 – NC30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

100m Jog into…

10 Reps of each movement on each side…

Ankle rolls

Knee Circles

Hip Circles

Arm Circles

Head/Neck Rolls

*In between each movement, perform 20 Double or Single Unders and 5 Scap Push Ups

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 12:00 RUNNING CLOCK…

800M Run

In the remaining time, immediately into …

AMRAP of…

10 Push-Ups

20 Russian KBS

30 Double Unders

Optional Finisher

Warm-up (No Measure)

2-3 SETS

8/8 Single Arm KB Floor Press

10/10 KB Side Bends

8/8 Single Arm KB Bent Over Row