Tuesday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (Time)

1. 5 SETS

ON A 4:00 RUNNING CLOCK…

25/20 Cal Bike

20 Burpees

-Rest Remaining Time Until Next Set-

(Score is Time)

Metcon (No Measure)

2. ON A 10:00 RUNNING CLOCK…

Dedicated Hamstring or Posterior Chain Mobility

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :30 Pike Hold + :30 Inch Worm + Push-Up

MIN 2 – :30 Bootstrappers + :30 Groiners

Strength

Metcon (No Measure)

EMOM x 12 MINUTES

Min 1 – :45 HS Wall Hold or :45 Shoulder Taps

Min 2 – 8-10 Sumo Stance Barbell Good Mornings

Min 3 – :45 Hollow Hold

(No Measure)

Workout

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

C. STRENGTH / GYMNASTICS

Front Squat (5-5-3-3-1-1-1)

5-5-3-3-1-1-1

Front Squat*

(Score is Weight)