Friday

Crossfit RXD – NC X

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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


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