CrossFit Rx – CrossFit
Announcement
Happy Birthday Jonathan Preston!!
Warm-up
Warm-up (No Measure)
Trainers Choice
Metcon
Metcon (Time)
For Time:
800m Run
25 Russian Kettle Bell Swings 53/35
25 Ring Dips or Single DB Overhead Tricep Extensions 45/25
1000m Row
25 Push Jerks 95/65
25 Ring Dips or Single DB Overhead Tricep Extensions 45/25
800m Run
25 Thruster 95/65
25 Ring Dips
Scale Appropriately
Accessory
Warm-up (No Measure)
Tabata Style 20s on 10s off
3 sets
Flutter kicks
Russian Twists with Wt Heels off the ground
Plank Elbows to Hands to Elbows to Hands, etc
* Finish with 30 seconds of upward facing dog rest 1min then repeat 30 seconds of upward facing dog