Monday

Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

2 ROUNDS

8 Step-Ups

8 Single DB Bent Over Row

16 Lateral Hops over DB

2 ROUNDS

8 Lunges

8 Frog Jumps*

8 Cossack Squats

*Start in a high plank position, jump the feet to the outside of the hands, jump the feet back into the High Plank.

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

8/8 Slow Single DB Goblet Step-Ups/Downs

8/8 Supported Single Arm DB Row (20X1)

-Rest 1:00 b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Reps)

4 SETS FOR REPS

1:20 – Double DB Sumo Power Clean (50/35)|(35/20)*

1:20 – Double DB Farmer Reverse Lunge*

1:20 – Up-Down + Side Shuffle**

*2 Burpees Every Time Athlete Breaks in Station 1 or 2

**1 Rep = 1 Up-Down + 3 Side Shuffles (L) + 3 Side Shuffles (R)

-Rest 1:00 b/t Sets-

(Score is Total Reps)

Cool Down

Warm-up (No Measure)

FOR QUALITY

1:00 Banded Hamstring Stretch (R)

1:00 Banded Hamstring Stretch (L)

5:00 Foam Roll Quads + IT Bands

(No Measure)

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806