CrossFit Rx – CrossFit
Warm-up
Warm-up (No Measure)
Trainers choice
Workout
Metcon (AMRAP – Rounds and Reps)
Buy in: 800m Run or 1,000m Row
20min AMRAP
10 Ring Dips or Overhead Tricep Extensions (45/25)
15 Russian Kettle Bell Swings (70/53)
20 Cal Bike
75 Double Unders or Penguin Taps or Plate Hops
Accessory
Warm-up (No Measure)
Tabata Style 20s on 10s off
3 sets
Flutter kicks
Russian Twists with Wt Heels off the ground holding wt
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