Wednesday
Crossfit RXD – NC COMP
A. CONDITIONING
Warm-up (No Measure)
No additional Conditioning.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 SETS
:30 Row (EZ)
10 Bootstrappers
10 Alt Groiners
10 Alt Cossack Squats
20 Jumping Jacks
Into …
2 SETS
:30 Row (Mod→ Hard)
10 Tempo Air Squats (3111)
5 Inch Worm + Push-Up
20 Single Unders or Double Unders
Workout
Metcon (1 Rounds for time)
2 SETS FOR TIME*
50/40 Cal Row
Immediately Into…
4 ROUNDS
10 Wall Balls (20/14)|(14/10)
30 Double Unders
-Rest 3:00 b/t Sets-
(Score is Slowest Set)
KG WB: (9/6)|(6/5)
*Each full set contains 50/40 Cal Row and the 4 Rounds.
Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
10/10 Single Leg Weighted Glute Bridge-Ups (30X1)*
15 Supermans
*DB or Wall Ball resting on hips.
(No Measure)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs
(No Measure)
C. STRENGTH / GYMNASTICS
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)
