Sunday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

2 ROUNDS (3:00 CAP)

:30 Tuck/Hollow Hold

10 Arm Haulers

5/5 Moose Antlers

10 Staggered Stance Alt. Steps*

*I refer to these as the “2 step ‘n’ scoop”. Place one foot slightly in front of the other, heel planted and toes up towards the ceiling. From here, slowly bow forward and brush the ground with both hands and stand tall. Then take two steps forward and alternate. Both knees can have some flexion in the joint!

Immediately into …

AMRAP x 4 MINUTES*

5/5 Single Arm KB Floor Press

5/5 Staggered Stance SA KB Deadlift

10 Plate Ground to OH

10 Tuck-Ups

*Guide your class through one full round, then let them move for another 3-4 minutes!

Strength

Metcon (Weight)

3 SETS FOR QUALITY

16 Alt. KB Floor Press

6/6 Staggered Stance SA Russian KB Swing

1:00 DBL KB Hollow Hold

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EVERY 1:30 x 6 SETS

20 DBL DB G2OH (35/20)|(20/15)

Max Alt. V-Ups with remaining time

-Rest :30 b/t Sets-

(Score is Reps)

KG DB: (15/9)|(9/6)

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