CrossFit Rx – CrossFit
Warm-up
Warm-up (No Measure)
ON 8:00 RUNNING CLOCK…
2x50m Shuttle Run
30 Jumping Air Squats
2x50m Shuttle Run
30 Glute Bridge-Ups
2x50m Shuttle Run
5 DBL DB DL
50 Single or Double Unders
2x50m Shuttle Run
5 DBL DB DL
10 DBL DB Swing
50 Single or Double Unders
-2:00 Rest / Transition-
GOAT WORK!
5:00 to determine what aspect of gymnastic pushing you’d like to work on (plank, push-up, dip, handstand, etc).
EMOM x 10 MINUTES
MIN 1 – :40 EZ Run, Bike or Row (Increasing effort slowly each round) / :20 Nasal Breathing
MIN 2 – :40 Goat Work for Gymnastic Push
Workout
Metcon (Time)
WORKOUT
FOR TIME
400m Run
Immediately Into…
5 ROUNDS
15 DB Hang Power Clean (50/35)|(35/20)
50 Double Unders
Immediately Into…
400m Run
(Score is Time)
KG DB: (22.5/15)|(15/9)
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