Monday

Crossfit RXD – NC X

View Public Whiteboard

Warm-up

Warm-up (No Measure)

6 Min AMRAP

100m jog

10 banded lat pull downs

7/7 SA KB Suitcase Deadlifts

5 Tempo Push-Ups (2121)

Strength

Metcon (Weight)

3 SETS*

12 DB Front Raises (Athlete Choice)

12 DB Lateral Raises

12 DB Reverse Flyes

-Rest b/t Sets-

*Sets are meant to be light and unbroken. Break as needed b/t movements.

(Score is Weight)

Workout

Metcon (Time)

EVERY 2:30 FOR 5 SETS*

200m Run

15 Strict Dips**

Max DBL KB Suitcase Hold (70/53)|(53/35) in time remaining

-Rest :30 b/t Sets-

*Run & Dips must be completed within 1:30.

**Athletes can use Bench, Box or Rings.

(Score is Shortest KB Hold Time)

KG KB: (32/24)|(24/16)


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