Thursday

Crossfit RXD – NC METCON

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30 BIke @ Start Light-Mod Pace

5/5 KB Bent Over Row

5 Up-Down to Target

10 Alt. KB Horn Taps

*Increase the pace on the bike each round

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Strict RMU or Strict False Grip Ring Row

Immediately Into…

ON A 5:00 RUNNING CLOCK…

Practice Connecting RMU Together via Kipping or Transition Work

(No Measure)

Workout

Metcon (AMRAP – Reps)

3 SETS FOR REPS

40/30 Cal Bike

Max Reps Unbroken Ring Muscle-Ups or Ring Rows*

15 Burpee to Target

:30 Single KB Front Rack Hold (R) (70/53)|(53/35)

:30 Single KB Front Rack Hold (L)

30 Alt. KB Horn Taps (Elbow Plank)

-Rest 2:00 b/t Sets-

*Set is complete when the athlete comes off the Rings. 10 RMU Cap / 20 Ring Row Cap.

Target is 6″ above standing reach

(Score is Total Reps of MU or RR)

KG KB:(32/24)|(24/16)

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