Monday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (Time)

7 SETS

200m Sprint

10 Strict HSPU

-Rest 1:00 b/t Sets-

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Row (Easy)

10 Glute Bridges

5 Inch Worms

Into…

1 ROUND

1:00 Row (Mod)

10 KB Deadlift

20 Mountain Climbers

Into…

1 ROUND

1:00 Row (Hard)

10 KB Swings

10 Up-Downs

Strength

Deadlift (2RM)

ON A 20:00 RUNNING CLOCK…

Build to 2RM Deadlift

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

27-21-15-9

Deadlifts (225/155)|(155/105)

Cal Row

(Score is Time)

C. STRENGTH / GYMNASTICS

Bench Press (5-5-5-5-5)

5-5-5-5-5

Bench Press*

*Superset each set of bench with 10 slow Barbell Bent Over Rows 135/95 or heavier. Whatever you can control on a 1111 Tempo while remaining rigid and unbroken.

(Score is Weight)

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