Thursday
Announcements
Renegade Class starts Tuesday, July 20th at 6:30pm.
This 90 minute class is meant for those with a solid Crossfit foundation that want to challenge themselves with more challenging movements in a team environment.
Crossfit RXD – NC X
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
:30 Bike (Increasing Pace)
5/5 Slow Deadbugs
5/5 Step-Ups
10 Glute Bridge Ups
Strength
Metcon (Weight)
3 SETS
8/8 DB Goblet Step-Ups
16 Slow Deadbugs*
*Banded Deadbugs optional.
-Rest 1:30 b/t Sets-
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
E2MOM x 28 MINUTES
MIN 1&2 – 25/20 Cal Bike
MIN 3&4 – AMRAP of 10 Box Jumps (24/20) + 15 Weighted Sit-Ups*
*Athlete can use Plate, DB, or KB. Pick up where you left off.
(Score is Rounds + Reps)