Friday
Crossfit RXD – NC X
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
10 Squats (move feet closer together each set)
10 Scap Push-ups
10 Scap Pull-ups
Strength
Back Squat (1×5)
3×5 @ 80%
1×5 @ 85%
1×5 @ 90-95%
*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to adjust % up.
Week 10 of 12 of current cycle.
(Score is Weight)
Workout
Advanced
AMRAP in 20 minutes
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
…advanced option for Mary
5 HSPU
10 pistols
15 pullups
