Tuesday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

2 Sets

:30 Bike (ez)

5 Arm Haulers*

5 Scap Pull-Ups

5 Banded Upright Rows

:30 Tuck Hold

Into…

2 Sets

:30 Bike (mod)

5 Ring Rows

5 Tuck Ups **

5 Band Pull Aparts

**RD2: Have athletes perform V-Ups

*Arm Haulers: Athletes start in the Superman position. Athletes will then rotate arms to their lower back, then transition to arms in front of them.

Strength

Metcon (AMRAP – Reps)

ON A 10:00 RUNNING CLOCK…

Complete 3 Sets of Max Rep Strict Pull-Ups*

*Set ends on final rep or if athlete is resting at the bottom for more than :02.

(Score is Total Reps)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

5 Pull-Ups*

15/12 Cal Bike

20 V-ups

*Every round increase Pull-Ups by 5 Reps…5-10-15-Etc

(Score is Rounds + Reps)