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Crossfit RXD – NC FLEX

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Functional Strength

Metcon (No Measure)


Back Squat (Heavy)*

*Superset with 15 Strict Chin-Ups on the Odd sets and 25 Push-Ups on the Even Sets. Heavy for all 8 sets.

-Rest as Needed b/t Sets-
GOAL: RPE 8-9 | HEAVY AF today for all 8 sets. After each set, perform 15 + 25…if those numbers are too high, lower it to a number that you can do unbroken. If you need to break-up the sets, make sure you’re hitting at least 10 reps of the chins and 15 reps of the push-ups every set. Strict as possible for the BW movements.


Metcon (No Measure)


15-20 Barbell Hip Thrusts (Light-Mod)*

:01 Clear Pause at the Top

-Quick Rest b/t Sets-


10 Wide Grip Pull-Up

15 DBL DB Bent Over Reverse Fly (Light)

-Quick Rest b/t Sets-


15/15 Staggered Stance Short Lunge*

30 Wall Supported Tib Raises

*8-10 inches b/t heel of front foot and toes of back foot

-Quick Rest b/t Sets-
GOAL: For the Hip Thrusts, if you don’t have access to a barbell…use the heaviest DB that allows you to get 15-20 clean reps. For the wall supported tib raises, stand against a wall with about 8-10 inches of space between your heels and the wall with a very slight bend in your knee. Raise your toes toward your knees while keeping your feet planted.

Mixed Conditioning

Metcon (No Measure)


20-30+ Minutes Weighted Walk*

*Use Ruck or Weight Vest. Walk at a brisk pace.