Tuesday

Announcements

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Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

2 ROUNDS (Get as far as you can…)

100m Run

10/10 Leg Swings

10 Ankle Roll Outs

50’ High Knees

50’ Butt Kicker

Into…

2 ROUNDS

100m Run

12 Up-Downs

8/8 DB Sumo Deadlift

8/8 DB Hang Upright Row

8/8 Strict Press

Workout

Metcon (Time)

4 ROUNDS FOR TIME

20 Alt. DB Hang Split Snatch (50/35)|(35/20)

15 Burpees Over DB

400m Run

(Score is Time)

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

Finisher

Metcon (Time)

FOR TIME

350ft. Single DB Front Rack Lunge*

*DB Held across the chest. Every 50ft. stop and perform 10 Hollow Rocks and 10 Glute Bridge-Ups.

(Score is Time)