Friday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

1 ROUND

100m Run

7/7 Single DB Curl to Around the World

7/7 Single DB Strict Press + Tricep Extension

10 Tuck-Ups w/ :02 Hold

INTO..

1 ROUND

100m Run

7/7 Single DB Curl to Around the World

7/7 Single DB Strict Press + Tricep Extension

10 Scap Pull-Ups

INTO..

1 ROUND

100m Run

7/7 Single DB Curl to Around the World

7/7 Single DB Strict Press + Tricep Extension

10 Strict Knees to Chest

*Coaches — After the warm-up have your athletes grab a quick drink of water and a few options for DBs.

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – :45 Single DB Curls

MIN 2 – :45 Single DB OH Tricep Extension

MIN 3 – :45 Single DB Lat Pull-Over

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

200m Run

8 Toes to Bar

15 Up-Downs

8 Toes to Bar

(Score is Time)


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