GTL 5

Crossfit RXD – Power Hour

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A: Weighted Dip (1RM)

B1: RFESS (5 sets; bodyweight: 5 paused + 7 no pause per leg)

B2: Weighted Dip (80% of A for 5 sets of 3 reps)

B2: Weighted Dip (80% of A for 5 sets of 3 reps)

C1: Barbell Hip Thrust (115/105 for 4 sets of 15 reps)

C2: Chin Up (Bodyweight for4 sets of 12 repetitions)

C3: Barbell Supinated Inverted Row (Bodyweight for 4 sets of 12 repetitions)

D: Back Extension (AMRAP for 30 seconds for 4 sets)


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