Monday

Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

7 MINUTES

50 Singles

10 Sideways banded walks

10 forward, backwards banded walks

10 banded high steps

10 soldier kicks

10 reverse sit ups

10 situps

200m Run

Workout

“RANNIE” (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional

Post-Workout Strength

Metcon (Weight)

3-4 SETS FOR QUALITY

15 DB Glute Bridge Floor Press (Athlete Choice, Heavy)

15 Slow DB Glute Bridge-Up

-Rest 1:00 b/t Sets-

(Score is Weight)


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