Monday
Crossfit RXD – NC30
Warm-up
Warm-up (No Measure)
1 ROUND
100m Run
10 Single DB Front Squats
5 Up-Downs over DB
Into …
1 ROUND
100m Run
10 Single DB Push Press
5 Burpees over DB
Into …
1 ROUND
100m Run
10 Single DB Thrusters
5 Burpees over DB
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
400m Run
20 Single DB Thrusters
10 Burpees Over DB
(Score is Rounds + Reps)
Workout – HOME
Home : Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
400 Meter run
20 Backpack Thrusters
10 Burpees over Backpack
Wod demo
https://youtu.be/k5SzsTEuAH0
Optional Finisher
Metcon (No Measure)
2-3 SETS
5/5 Arnold Presses
20 Alt. Object Slides
30 Russian Twists
(No Measure)
100 air squats a day (No Measure)
100 air squats a day challenge
