Monday

Crossfit RXD – NC X

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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)