Saturday

Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

Running Warm-Up…

3 SETS

:15 Butt Kickers

:15 High Knees

:15 Jumping Jacks

:15 Tuck Jumps

-:30 Rest b/t Sets-

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Strict Ring Muscle-Ups*

STRICT RMU OPTION 1: Strict Negative Ring Muscle-Ups

STRICT RMU OPTION 2: False Grip Strict Ring Pull-Up

STRICT RMU OPTION 3: False Grip Ring Row

(No Measure)

Workout

Metcon (Time)

FOR TIME

1 Mile Run

10 Ring Muscle-Ups

70 Box Jumps (24/20)

10 Ring Muscle-Ups

1 Mile Run

(Score is Time)

RMU OPTION 1: Jumping Ring Muscle-Ups

RMU OPTION 2: Chest to Bar Pull-Ups

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

1 Mile Run

20 Ring Muscle-Ups**

140 Box Jumps (24/20)

20 Ring Muscle-Ups

1 Mile Run

*Partners run both miles together. In the other movements, P1 works while P2 holds kettlebells or dumbbells (athlete choice) in a farmers hold. Weights must be held for reps to be performed. Switch as needed.

**Teams have option for 40 Burpee Pull-Ups instead of Muscle-Ups

(Score is Time)

RMU OPTION 1: Jumping Ring Muscle-Ups

RMU OPTION 2: Chest to Bar Pull-Ups

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3010 E La Palma Ave, Anaheim, CA 92806