Wednesday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

4 KB Deadlift

8 Russian KBS

12 Tuck-Ups

14 Alt Lunges

Strength

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :45 Alt. KB Goblet Curtsey Squats

MIN 2 – :45 SA KB Front Rack Hold*

MIN 3 – :45 Single KB Windshield Wipers

*Switch sides each round.

(No Measure)

Workout

Metcon (AMRAP – Reps)

6 SETS*

MOVT 1 – Russian KB Swings (53/35)|(35/20)

MOVT 2 – Up-Downs

MOVT 3 – Sit-Ups

-No Additional Rest b/t Sets-

*1 SET = MOVT 1, 2, & 3

SET 1 & 2 – :30 ON/ :30 OFF

SET 3 & 4 – :40 ON/ :20 OFF

SET 5 & 6 – :50 ON/ :10 OFF

(Score is Total Reps)

KG KB: (24/16)|(16/12)


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