Tuesday
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
1-2-3-4 and so on…
Ring Muscle-Ups
2-4-6-8 and so on…
Box Over Jump (24/20)
(Score is Rounds + Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3:00 Bike
2 ROUNDS
15 Jumping Jacks
12 Lunges
6/6 SA Bent Over Row
Into…
2 ROUNDS
12 Hollow Rocks
10 Goblet Lunges
6 Ring Rows
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
20/15 Cal Bike
10 Chest to Bar Pull-Ups
20 DBL DB Suitcase Lunge (50/35)|(35/20)
10 Chest to Bar Pull-Ups
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.
(No Measure)
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