Tuesday
Crossfit RXD – NC X
Warm-up (No Measure)
3 ROUNDS (7:00 CAP)
6/6 Single Arm High Pull + Push Press*
5 Burpees
4/4 Single Arm DB Deadlifts (Sumo Style)
:30 DB Goblet Squat Hold
Metcon
4 SETS*
20 Alt. DB Snatch (50/35)|(35/20)
25 Sit-Ups
20 Alt. DB Up-Downs
25 Slam Balls (30/20)|(20/10)
-Rest 1:30 b/t Sets-
*Start at a different movement each Set and work through movements in any order.
(Score is Each Set for Time)
KG DB: (22.5/15)|(15/9)
KG SB: (15/10)|(10/5)
Optional Finisher:
3 SETS*
:40 Single DB Curls
-Rest :20-
:40 Single DB OH Tricep Extension
-Rest :20-
:30 Single DB Gun Hold
-Rest 1:00-
*DB weight should be Moderate-Heavy.
(Score is Weight)
