Saturday

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

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Warm-up

Warm-up (No Measure)

LINE DRILLS (4:00 Cap, Move Quick!)*

Walking Knee Hug

Walking Quad Stretch

Walking Figure-4

Butt Kickers

High Knees

*(20’ for each drill,w/ a light jog back to starting position)

Immediately Into…

200m Group Run

Immediately Into…

AMRAP x 4 MINUTES

10 Alt. Lunges

5 Up Downs

5 DBL DB Deadlift

5 DB Hang Power Cleans

Workout

Metcon (AMRAP – Reps)

EMOM x 25 MINUTES

MIN 1&2 – 500/400m Row

MIN 3&4 – 100m Run into Max Reps of…*

MIN 5 – Walking Rest

*EMOM is 5 Rounds Total…

Round 1 – DB Up-Down (50/35)|(35/20)

Round 2 – DB Suitcase Lunge**

Round 3 – DB Power Clean

Round 4 – DB Push Press

Round 5 – DB Up-Down

**Each Lunge Step = 1-Rep

(Score is Total Reps)

DB KG: (22.5/15)|(15/10)

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

4 ROUNDS FOR TIME

1000/800m Row*

Complete DB Reps**

*Partner 1 Works while Partner 2 Rests. Must alternate every 250/200m on Row. Split DB work as needed.

**DB Reps Per Round…

Round 1 – 50 DB Up-Down (50/35)|(35/20)

Round 2 – 60 DB Suitcase Lunge***

Round 3 – 70 DB Push Press

Round 4 – 80 DB Power Cleans

***Each Lunge Step = 1-Rep

(Score is Time)

DB KG: (22.5/15)|(15/10)