Thursday
Crossfit RXD – NC X
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES (:45 ON/ :15 OFF)
MIN 1: Good Mornings
MIN 2: Cal Bike (Just Arms)
MIN 3: Glute Bridge
MIN 4: Cal Bike (Just Legs)
MIN 5: Up-Downs
MIN 6: Cal Bike (Full Bike Mod Pace)
Strength
Deadlift (6×5)
ON A 15:00 RUNNING CLOCK…
6×5
Deadlift*
*Light-Moderate for all sets
(Score is Weight)
Workout
Metcon (7 Rounds for calories)
EMOM x 14 MINUTES
MIN 1 – 5 Deadstop Deadlifts*
MIN 2 – :45 Max Cal Bike
*Deadlift starts moderate then can build every round or every other round.
(Score is Cals, Put DL Weight in Notes)
