Wednesday

Announcements

Halloween Pumpkin Partner Workout
Saturday, October 31st
Costume Encouraged

Crossfit RXD – NC METCON

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Bootstrappers

10 Alt Groiners

10 Empty BB Kang Squats

Into…

3 ROUNDS

25ft Karaoke R

25ft Karaoke L

25ft Side Shuffle R

25ft Side Shuffle L

10 Jumping Squats

10 Wall Ball Push Press to Target

Strength

Front Squat (1×5)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Front Squat

(Score is Weight)

Workout

“AWW C’MON KAREN!” (Time)

FOR TIME

150 Wall Balls (20/14)|(14/10)*

*Every minute including 0:00, perform 50’ Shuttle Run. 25’ out, 25’ back.

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Light Row or Bike

4:00 Foam Roll Quads

2:00 Saddle Stretch

(No Measure)

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