Monday
Crossfit RXD – NC X
Warm-up
Warm-up (No Measure)
4 ROUNDS (5:00 CAP)
12 Alt. Lunges*
10 Ring Rows
8 Deadbugs
:30 Bike (MOD)
*Rounds 3&4: Complete Alt. Lunges w/ empty barbell on back.
Strength
Metcon (Weight)
3 SETS
7/7 Weighted Forward Lunges*
1:30 Hollow Body Hold
-Rest As Needed b/t Sets-
*Use what you have at home for weight
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
40-30-20-10
Alt. Jumping Lunges
30-25-20-15
Pushups
20-15-10-5
Up downs
(Score is Time)