Thursday

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!

Crossfit RXD – NC METCON

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row

10 Scap Pull-Ups

8/8 SA DB Turkish Sit-Up

6/6 SA DB Front Rack Lunge*

*Perform a SA Overhead Lunge in the 2nd Round

Extended Warm-up

Metcon (Weight)

2-3 SETS FOR QUALITY

3/3 Turkish Get-Ups

8/8 Tempo Self-Supported Single Arm Bent Over Row (2121) (Athlete Choice)*

*Staggered stance and lean non-rowing arm on own thigh.

(Score is Weight)

Workout

Metcon (No Measure)

FOR QUALITY

5-10-15-10-5

Strict Pull-Ups*

10-20-30-20-10

Strict Sit-Ups**

20-40-60-40-20

Cal Row***

*Chest to Bar or Tempo (2111) Optional

**Weighted Optional

***15-30-48-30-15 Alt. Calories

(No Measure)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Nasal Breathing Only Walk or Row (EZ Pace)

(No Measure)