Friday

Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike

:30 Jumping Jacks

:30 Lunges

:30 Shoulder Taps

Into…

3 ROUNDS

10 Good Mornings

8 Step-Ups

6 Slow Alt. Bird Dogs

4 Up-Down + Push-Up

Workout

SWEET CAROLINE (Time)

3 SETS FOR TIME

30/25 Cal Bike

25 Box Jumps (24/20)

20 Burpees

1:30 Push-Up Plank*

*Perform 5 Hand Release Push-Ups each time you break. No Push-Ups if you complete the 1:30 unbroken.

-Rest 1:00 b/t Sets-

(Score is Time)

Finisher

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

:45 Max Banded Hammer Curls

:15 Rest

:45 Max Banded OH Tricep Extensions

:15 Rest

*No additional rest b/t Sets

(Score is Reps)

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