RXD Health and Fitness Challenge begins Monday, February 10 so sign up online ASAP.
Be sure to attend one of the informational meetings:
Thursday at 5:30pm or Saturday at 10am
Crossfit RXD – Strength & Conditioning
Warm-up (No Measure)
AMRAP x 7 MINUTES
10/7 Cal Row
10 Alt. Samson Lunge Stretches
20 Mountain Climbers (Control…not sloppy!)
7 Hand release Push-ups
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
Metcon (No Measure)
2:00 Max Distance HS Walk or Slow Quadruped Crawl
-Rest 1:00 b/t Sets-
*Option to complete skill session pre or post workout.