Thursday
Crossfit RXD – NC X
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)
