Wednesday

Crossfit RXD – NC45

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Warm-up

Warm-up (No Measure)

3:00 SHOULDER FLOW | 2-3 SETS

5 PVC Passes

3/3 Around the World

:10 OH Hold w/ PVC

10 Strict Presses with PVC

:10 OH Hold w/ PVC

10 Alt Lunges w/ PVC in Back Rack

AMRAP x 4 MINUTES

20 Hops Over PVC

10 PVC Bent Over Rows

10 Hollow Rocks (Holding PVC in OH position)

20 Mountain Climbers

Strength

Shoulder Press (5-5-5-5)

5-5-5-5

Tempo Strict Press (3211)

(Score is Weight)

Workout

Metcon (6 Rounds for time)

EVERY 2:00 x 6 SETS

30 Double Unders

10 Strict Press (65/45)|(45/35)

30 Double Unders

(Score is Each Round for Time)

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