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6-Weeks of Unlimited Crossfit RXD for $99
Crossfit RXD – NC COMP
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
LINE DRILLS (4:00 Max)
25’ Knee Hugs
25’ Quad Pulls
25’ Toe Walk
25’ Heel Walk
25’ Toy Soldiers
25’ Samson Lunges
25’ High Knees
25’ Butt Kickers
Into…
AMRAP x 5 MINUTES*
100m Run
10 Air Squats
10 Step Ups
*At 2:30 mark, swap to:
100m Run
10 MB Thrusters
10 Box Jumps
Workout
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 30 MINUTES*
400m Run
60 Box Jumps (24/20)
60 Wall Balls (20/14)|(14/10)
*Partner 1 works while Partner 2 rests. Alternate as needed on the BJ and WB. Partners run the 400m together carrying the ball. Ball can be passed back and forth as needed.
(Score is Rounds + Reps)
KG WB: (9/6)|(6/5)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Plantar Smash (R)
2:00 Plantar Smash (L)
2:00 Pigeon Stretch (R)
2:00 Pigeon Stretch (L)
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Reps)
5 SETS
25/20 Cal Bike @ Mod Pace
Immediately Into…
Max Strict Pull-Ups
-Rest 2:00 b/t Sets-
(Score is Total Pull-Ups)
GOAL: QUALITY | Strict strength assignment with pre-exhaustion. You want to see how well you can control your body after going at a moderate pace on the bike. Think about taking 2-3 deep breaths as you walk from the bike to the bar. Then immediately jump right up and start your set.
