Friday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

40 Double Unders

5 Toes to Bar

7 Power Snatch (115/75)

5 Toes to Bar

(Score is Rounds + Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 SETS

LINE DRILL MOVEMENTS (25ft Each)*

Toe Walk

Leg Swings

High Knees

Butt Kickers

*See Teaching for more options to include in Line Drill.

Into …

AMRAP x 5 MINUTES

16 Alt Cossack Squats

14 Step-Ups

10 Air Squats

Workout

Metcon (Time)

FOR TIME

60 Air Squats

800m Run

60 Air Squats

60 DB Step-Up (50/35)|(35/20)*

*24/20″ Box

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

1:00 Flutter Kicks

1:00 DB Hollow Hold

-Rest as Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Handstand Walking or Single or Double DB OH Walking Lunges*

*We know HS walking will show up in the Open. If you don’t have this skill, you must be working on it. OH Walking Lunges are a movement that we think will show up as well soon. Either way, practicing either will help the other. Focus where you need the most work.

(No Measure)

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