Monday
Crossfit RXD – NC COMP
A. CONDITIONING
Metcon (No Measure)
1. 10 SETS
15/12 Cal Bike
-Rest as Needed b/t Sets-
(No Measure)
-Rest at Least 5:00-
Metcon (Time)
2. 2 SETS
30 Pull-Ups
30/25 Cal Bike
-Rest :30 b/t Sets-
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
400m Run or 500m Row (athlete choice!)
into…
2 SETS
10 Alternating Groiners
10 Glute Bridge-Ups
10 Alternating Heel & Knee Grab
Then into w/ Empty Barbell…
2-3 QUALITY SETS
7 Strict Press (press and hold at top)
7 Good Mornings
7 Bent Over Rows
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
7 Ring Muscle-Ups or 10 Burpee Pull-ups
10 Deadlifts (275/195)|(185/135)
35 Sit-Ups
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
FOR QUALITY*
1:30 Tuck Hold
1:30 Plank Hold
1:30 Hollow Hold
1:30 Plank Hold
*Each exercise is on a running clock, accumulating as much time in the position as possible.
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (Time)
“REMIX OF 18.2”
FOR TIME
1-2-3-4-5-6-7-8-9-10
DB Front Squats (50/35)
Hand Release Push-Ups
(Score is Time)
