Friday
Announcements
Halloween Pumpkin Partner Workout
Saturday, October 31st
Costume Encouraged
Crossfit RXD – NC METCON
Warm-up
Warm-up (No Measure)
3 ROUNDS
5 Push-Up to Pike
10 Clean Grip Deadlifts
20 Plank Shoulder Taps
Skill
Metcon (No Measure)
4 SETS FOR QUALITY
:30 Scap Push-Ups
10/10 Single Leg Glute Bridge-Ups*
:30 Handstand Hold on Wall
*Weighted Glute Bridge-Up Is Optional
(No Measure)
Workout
Metcon (Time)
4 SETS
12 Hang Power Clean (Athlete Choice)
15 Handstand Push-Ups
-Rest 1:00 b/t Sets-
(Score is Time)
Optional Finisher
Metcon (No Measure)
FOR QUALITY
5:00 Practice Handstand Walk, Handstand Wall Hold, or Bear Crawl
*Bear Crawl must be done with hips above the shoulders.
(No Measure)
