Friday
Crossfit RXD – NC45
Warm-up
Warm-up (No Measure)
2 ROUNDS (7 MINUTE CAP)
15 Bootstrap Stretches → 15 Kang Squats
20 Alt Reverse Lunges → 20 Alt Cossack Squats
10 Tempo Air Squats @ 32×1 → 8 Tempo Back Squats w/ empty bar @ 32×1
Then…
2 ROUNDS
10 WB Front Squats → 10 WB Deadlifts
10 WB Push Press → 10 WB Deadlift + Shrug
10 WB Thrusters → 10 WB GTOH
10 Wall Balls → 10 WB Slam Balls
Strength
Back Squat (3RM)
EVERY 1:15 x 7 SETS*
3 Back Squats
*Start at a moderate-heavy weight a build to a 3RM.
Workout
Metcon (AMRAP – Rounds and Reps)
“TRIPLE AMRAP”
AMRAP x 5 MINUTES
12 Slam Balls (20/10)
12 Wall Balls (20/14)
-Rest 1:00-
AMRAP x 4 MINUTES
10 Slam Balls
10 Wall Balls
-Rest 1:00-
AMRAP x 3 MINUTES
8 Slam Balls
8 Wall Balls
