Thursday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

:20 Active Hang

12 Reverse Lunges

10 Step-Ups

:20 Hollow Body Hold

:20 Superman Hold

Strength

Metcon (Weight)

3 SETS

:30 Pronated Active Hang

-:30 Rest-

:30 Supinated Active Hang

-:30 Rest-

1:00 Mixed Grip Active Hang*

-1:00 Rest b/t Sets-

*One hand will be Pronated one hand will be Supinated. At the :30 mark switch hands.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – :45 DB Goblet Reverse Lunges (50/35)|(35/20)

MIN 2 – :45 Single DB Hollow Body Flutter Kicks (50/35)|(35/20)

MIN 3 – :45 Single DB Front Rack Step-Ups (24/20)*

MIN 4 – :45 Mixed Grip Hang

(Score is Reps)


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