Friday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

250m Row

20 Wall Ball Deadlift

20 Wall Ball Squats

20 Wall Ball Strict Press

10/10 Split Squats

20 Glute Bridges

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 5/5 Front Rack Reverse Lunges

MIN 2 – :50 Weighted Glute Bridges

(Score is Weight)

Workout

“TRIDENT” (AMRAP – Reps)

AMRAP x 4 MINUTES

MAX Wall Balls (20/14)|(14/10)

-Rest 1:00-

AMRAP x 4 MINUTES

MAX Cal Row

-Rest 1:00-

AMRAP x 4 MINUTES

MAX Wall Balls (20/14)|(14/10)

(Score is Reps)


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