Sunday

Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

3 SETS (10:00 Cap)

15/12 Cal Bike (@65/60 RPM)

5/5 Single Arm KB Deadlifts (Light-Moderate)

5/5 Single Arm KB Hang Cleans

5/5 Single Arm KB Front Rack Reverse Lunges

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

50/40 Cal Bike

25 Russian Swings (Athlete Choice)

50 Walking Lunges*

25 Box Jump Overs (20)

*Each step = 1 Rep

(Score is Rounds + Reps)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES

25 Russian Swings (Athlete Choice)

50 Walking Lunges

25 Box Jump Overs (20)

*Partners perform the workout gauntlet style. P2 begins the Russian Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements.

**After each full round, partners will complete 50/40 Cal Bike. Alternate on the bike as needed.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

FOR QUALITY

50 Bicycle Crunches

1:00 Tuck Hold

50 Bicycle Crunches

(No Measure)

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