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Crossfit RXD – NC X

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Warm-up

Warm-up (No Measure)

ON A 6:00 RUNNING CLOCK…

1 ROUND

:30 Row

10 Lunges

7/7 Box Step-Ups

7/7 Half Kneeling DB Strict Press

10 Up-Downs

1 ROUND

:30 Row

10 Single DB Lunges

10 Box Jumps

7/7 Half Kneeling DB Strict Press

10 Up-Downs

1 ROUND (Time Permitting)

:30 Row

10 DBL DB Lunges

10 Box Jump Overs

7/7 Half Kneeling DB Strict Press

10 Up-Downs

Strength

Metcon (Weight)

3 SETS

8/8 Single Arm Half Kneeling Landmine Presses*

10 Half Kneeling Landmine Rotations**

*Keep weight Moderate.

**Keep weight Light or use an Empty Barbell. 1 Rep = R+L.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

30/24 Cal Row

25 Box Jump Overs (24/20)

20 DBL DB Front Rack Lunges (50/35)|(35/20)

15 DB Push Press

(Score is Time)

KG DB: (22.5/15)|(15/10)

Partner Workout Option

Metcon (Calories)

IN TEAMS OF 2…

AMRAP x 22 MINUTES

12 Box Jump Overs (24/20)

10 DBL DB Front Rack Lunges (50/35)|(35/20)

8 DB Push Press

*P1 completes 1 full round while P2 completes Max Cal Row. Switch once round is completed.

(Score is Total Cals)

KG DB: (22.5/15)|(15/10)