Tuesday
Crossfit RXD – NC X
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)