Monday

Announcements

RXD Christmas social this Saturday at 7pm at Brewery X.
Be sure to wear your ugly Christmas sweater.
Don’t forget to vote for athletes of the year and coach of the year!

https://mandrillapp.com/track/click/30002421/www.surveymonkey.com?p=eyJzIjoiZDF3aHhTU3Q2YlFaVE51Uk1kbVdqeU1JT19NIiwidiI6MSwicCI6IntcInVcIjozMDAwMjQyMSxcInZcIjoxLFwidXJsXCI6XCJodHRwczpcXFwvXFxcL3d3dy5zdXJ2ZXltb25rZXkuY29tXFxcL3JcXFwvSlhXU1hTQ1wiLFwiaWRcIjpcIjJjY2I3OTMwMTljZTRiYTBiNjIwZjllMTY5MzM0YTEwXCIsXCJ1cmxfaWRzXCI6W1wiNzU5ZGIzZGM4OGVhZWZiZmY1ZDQ2MGJjMWYzMDA0MDNjNDg4MjZkZFwiXX0ifQ

Crossfit RXD – NC METCON

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 SETS

30 Single Unders

8 Scap Pull-Ups

8 Kip Swings

8 Strict Knee Raises

Into…

3 SETS

30 Single Unders

8 Slam Ball Deadlifts

8 Slam Ball Curl to Press

8 Up-Downs

Workout

Metcon (Time)

FOR TIME

100 Double Unders

Immediately Into…

2-4-6-8-10-12-14-16-18-20

Slam Balls (30/20)|(20/10)

10-9-8-7-6-5-4-3-2-1

Toes to Bar

Immediately Into…

100 Double Unders

(Score is TIme)

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

Finisher

Metcon (AMRAP – Reps)

“TABATA”

6 SETS (20 ON/:10 OFF)

MOVT 1 – Single DB Crush Grip Curl (Athlete Choice)

MOVT 2 – Single DB Bent Over Rows

MOVT 3 – DB Flutter Kicks

L+R= 1 Rep

-No Additional Rest b/t MOVT or Sets-

*1 SET = MOVT 1 + MOVT 2 + MOVT 3.

(Score is Reps)