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Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

Min 1 – :20 Mountain Climbers + :20 Slam Ball Deadlift

Min 2 – :20 Slam Ball OH Press + :20 Lunges

Min 3 – :20 Bootstrappers + :20 Sit-Ups

Workout

Metcon (AMRAP – Reps)

“TABATA”

8 ROUNDS EACH, :20 ON / :10 OFF

TABATA 1 – Up-Downs

TABATA 2 – Slam Balls (30/20)|(20/10)

TABATA 3 – Slam Ball Alt. Lunges*

TABATA 4 – Slam Ball Russian Twists**

TABATA 5 – Up-Downs

*Ball held in a Bear Hug, L+R = 1-Rep

**L+R = 1 Rep

-No additional rest b/t Tabatas-

(Score is Reps)

KG SB: (15/10)|(10/5)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Hamstrings + Lats

(No Measure)