Friday

Crossfit RXD – NC45

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Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Groiners → 15 Bootstrap Stretches

10 DB Deadlift + 10 Alt. DB Front Squats → 5 DB Deadlifts + 10 FR DB Lunges

8 DB Strict Press → 10 DB Push Press

-into-

Tabata (:20 ON/ :10 OFF)

R1& R2: Single Unders

R3 & R4: High Jump Single Unders

R5 & R6: Fast Jump Single Unders

R7 & R8: Double Unders

Strength

Thruster (4-4-4-4-4-4-4)

EVERY 1:15 x 7 SETS*

4 Thrusters

*Start at a moderate weight a build to a moderate-heavy weight.

Workout

Metcon (Time)

EVERY 1:30 FOR 6 ROUNDS

8 Thrusters (95/65)

30 Double Unders
Score is your fastest round.

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