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)
3:00 Bike → :20 Work/:40 Recovery*
*Every round of :20 Work, increase the pace!
10 Cossack Squats
10 Scap Pull-Ups
5 Kipping Swings
Metcon (2 Rounds for reps)
IN TEAMS OF 3…
2 SETS x 3 MINUTES @ EACH STATION*
STATION 1 — Back Squat (185/125)|(135/95)**
STATION 2 — Cal Bike
STATION 3 — Toe to Bar
STATION 4 — Rest
*Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations.
**Back Squat comes from ground.
(Score is Reps in Each Set)
Metcon (No Measure)
4 SETS FOR QUALITY
10 DB Renegade Rows
10 DBL DB Hammer Curls
10 DBL DB Bicep Curls
10 DBL DB Bent Over Row
-Rest as Needed b/t Sets-