Monday

Crossfit RXD – NC COMP

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning! Note this is an intentionally lighter week! We want you to invest some of the time you might have spent in the gym with your family and friends. Let your body rest

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Row*

Into…

2 ROUNDS

10 Groiners

5/5 Wall Ball Around the Worlds**

10 Wall Ball Push Press

Into…

2 ROUNDS

10 Cossack Squats

10 Med Ball G2O

10 Wall Ball Front Squats

*Start 1:00 EZ, :30 Moderate, :30 Hard

**Ball Starts at chin and with the arms rotate the ball around the head clockwise for 5 reps, then counter clockwise for 5 reps

Workout

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:00 – Cal Row

1:00 – DB Up-Downs (35/20)|(20/15)

1:00 – Wall Balls (20/14)|(14/10)

-Rest 1:00 b/t Sets-

(Score is Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs & Chill!

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

ON A 7:00 RUNNING CLOCK…

40 C2B Pull-Ups

Then max reps in the time remaining…

DB Devil’s Press (50/35)

(Score is Reps)

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)

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