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Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

JUMP ROPE WARM-UP

30 Singles

10 Singles Right Leg

10 Singles Left Leg

20 Singles Alternating Legs

10 Single, Single, High Jump

20 High Jumps

10 Single, Single, Double

:30 Double Under Practice

Into…

2 ROUNDS

7 Slam Ball Deadlift

7 Slam Ball OH Press

5 Slam Ball Ground to OH

7 Scap Push-Ups

5 Knee Push-Ups

TABATA Jump Rope

:20/:10 x 2

Singles

Right foot

left foot

Right, left

Double Unders or High Jump Singles

1 ROUND

7 Slam Ball Deadlift

7 Slam Ball OH Press

5 Slam Ball Ground to OH

7 Scap Push-Ups

5 Knee Push-Ups

Strength

Bench Press (12-10-8-6*)

*Start Moderate then build to Heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS

AMRAP x 8 MINUTES

10 Double Unders*

15 Slam Balls (20/10)

10 Hand Release Push-Ups

-Rest 2:00 b/t Sets-

*Double Unders increase by 10 reps every Round.

10-20-30-40 etc.

**Restart the second AMRAP at 10 Dubs.

(Score is Rounds + Reps)

KG SB: (10/5)


Metcon (No Measure)

5 Rounds

10 strict situps

10/10 split squats