Thursday

Crossfit RXD – NC X

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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)


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