Friday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

3min Bike

Into..

2 Rounds

10 slam ball Deadlifts

10 slam ball hang pull to overhead

10 banded pull aparts

10 banded bent over rows

Strength

Metcon (Weight)

3 SETS*

10 DB Upright Rows

10 DB Bent Over Reverse Flyes

10 DB Lateral Raises

*Can use different DB’s for each movement. Keep rest between movements very minimal.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 ROUNDS FOR MAX REPS

1:00 – Slam Balls (20/10)

1:00 – DB Renegade Rows (35/20)|(20/15)

1:00 – Cal Bike

1:00 – Rest

(Score is Reps)

KG SB: (10/5)

KG DB: (15/10)|(10/7.5)


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