Wednesday
Crossfit RXD – NC METCON
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – :45 Ring Row (or DB Bent Over Row)
MIN 2 – :45 Alt Samson Lunge
MIN 3 – :45 Up-Down Step-Up
MIN 4 – :45 Hollow Rock
Skill
Metcon (No Measure)
EVERY 2:00 FOR 5 SETS…
2-4 Reps of Gymnastic Complex*
100m Jog
*1 Rep = 1 Strict Pull-Up + 2 Gymnastic Kip Swing + 1 Pull-Up or Chest to Bar Pull-Up
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
12 Pull-Ups
12 Box Jumps (20)
100m Run
-Rest 1:00-
AMRAP x 5 MINUTES
9 C2B Pull-Ups
9 Box Jumps (24/20)
75m Run
-Rest 1:00-
AMRAP x 5 MINUTES
6 Up-Down Pull-Ups
6 Box Jumps (30/24)
50m Run
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Back and Lats
(No Measure)
