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Crossfit RXD – NC FLEX

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Functional Strength

Metcon (No Measure)

5-5-5

Back Squat*

*Start Mod-Heavy & Build to Heavy Set of 5. Warm-up as needed prior. 20 Plate Front Raises after every set.

-Rest as Needed b/t Sets-
GOAL: RPE 8-9 | Make sure your first set is Mod-Heavy…warm-up well enough prior to hit three sets of challenging and controlled squats. However, this is NOT an all-out 5RM.

Bodybuilding

Metcon (No Measure)

FOR QUALITY*

50 Barbell High Hang Muscle Snatch

50 Barbell Behind Neck Strict Press

50 Barbell Skull Crushers

50 Barbell Curls

50 Barbell 1+1/2 Back Squats

*1:00 Wall Sit & 1:00 Plank Hold after each 50 Reps. Adding Additional Weight to Static Holds is Optional.
GOAL: Crisp movement! Lightweight baby…but not reckless. Complete in order. Break up as needed to complete the 50 but try to come back to the bar quickly.

Mixed Conditioning

Metcon (No Measure)

FOR TIME

50-40-30 20-10

Low Box Jumps

30-20-10-20-30

Up-Downs