Sunday

Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

3 SETS ON A 10:00 RUNNING CLOCK…

250/200m Row (Set 1: EZ // Set 2: Moderate // Set 3: Hard)

6/6 Single Leg DB RDL

8/8 Single Arm Tempo Bent Over Rows (30X1)

20 Plank Shoulder Taps

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 20 MINUTES

Min 1&2 – 30/24 Cal Row

Min 3&4 – AMRAP of 4 DB “No-Push-Up” Renegade Rows (35/20)|(20/10) + 6 Slam Balls (30/20)|(20/10)*

*L+R = 1 Rep of RR

**Pick-Up where you left off each time in the AMRAP

(Score is Total Rounds + Reps)

KG DB: (15/10)|(10/7.5)

KG SB: (15/10)|(10/5)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

300/240 Cal Row*

*P1 Rows while P2 performs 3 Rounds of 4 DB “No Push-Up” Renegade Rows (35/20)|(20/10) + 6 Slam Balls (30/20)|(20/10). Partners alternate after 3 Rounds are completed.

**L+R = 1 Rep of RR

(Score is Time)

KG DB: (15/10)|(10/7.5)

KG SB: (15/10)|(10/5)

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