Sunday

Crossfit RXD – NC X

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS

:45 Row*

8/8 Lateral Box Step-Ups

8 Scap Push-Ups

8/8 Bodyweight Split Squats

24 Hollow Flutter Kicks

*½ Slide forward only!

Strength

Metcon (Weight)

3 SETS FOR QUALITY

7/7 Rear Foot Elevated DB Suitcase Split Squats*

7/7 Half Kneeling DB Around the Worlds

20/20 Single Arm DB Hollow Body Flutter Kicks

-Rest As Needed b/t Sets-

*Elevate foot on Plate.

(Score is Weight)

Workout

Metcon (Time)

ON A 10:00 RUNNING CLOCK…

50/40 Cal Row

40 Wallballs (20/14)|(14/10)

30 Box Jumps (24/20)

20 Hand Release Push-Ups

-Rest Remaining Time-

-At 10:00 Immediately Into-

4 ROUNDS FOR TIME

12/10 Cal Row

10 Wall Balls

8 Box Jumps

6 Hand Release Push-Ups

(Score is Total Time)

KG WB: (9/6)|(6/5)

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