Sunday

Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

EMOM x 5 MINUTES (:45 ON / :15 OFF)

MIN 1 – Cal Row

MIN 2 – Lunges

MIN 3 – Russian KB Swings

MIN 4 – Kip Swings

MIN 5 – Tuck-ups

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 8 Back Rack Lunge (R)*

MIN 2 – 8 Back Rack Lunge (L)

MIN 3 – :45 EZ Bike/Row/Ski

*Keep weight Moderate.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

20 Hanging Knee Raises*

40/30 Cal Row

20 Hanging Knee Raises

60 KB Goblet Lunges (53/35)|(35/26)

40/30 Cal Row

20 Hanging Knee Raises

90 KB Swings

60 KB Goblet Lunges

40/30 Cal Row

20 Hanging Knee Raises

*Option for Toes to Bar.

(Score is Time)

KG KB: (24/16)|(16/12)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

30 Hanging Knee Raises**

60/48 Cal Row

30 Hanging Knee Raises

90 KB Goblet Lunges (53/35)|(35/26)

60/48 Cal Row

30 Hanging Knee Raises

120 KB Swings

90 KB Goblet Lunges

60/48 Cal Row

30 Hanging Knee Raises

*P1 works while P2 rests. Split work as needed.

**Option for Toes to Bar.

(Score is Time)

KG KB: (24/16)|(16/12)