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 – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
6 Bootstrap Stretches
8 Tempo Air Squats (21X1) —> 8 Tempo Squats with BB on back
10 PVC Good Mornings —> 10 BB Good Mornings
20 Plate Jumps
10 Reverse Lunges w/ front foot on plate
Strength
Back Squat (2×5 / 1×4 / 1×3 / 1×2)
ON A 15:00 RUNNING CLOCK…
Back Squat
2×5
1×4
1×3
1×2
-1:30 Rest b/t Sets-
Workout
Metcon (Time)
EMOM x 10 MINUTES
12 Russian KBS (53/35)
12 Air Squats
Score is your SLOWEST time.