Friday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

2 ROUNDS (7:00 CAP)

10 Wall Ball Front Squat

10 Wall Ball Deadlifts

10 Box Step-Ups 20″

10 Wall Ball Push Press

250m Row

Strength

Metcon (Weight)

4 SETS

8 Tempo Deadlifts (3110)*

10/10 Single Leg Glute Bridge-Ups**

*Keep weight moderate.

**Athlete can complete unweighted or with DB in hips.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest


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3010 E La Palma Ave, Anaheim, CA 92806