07/18/2016
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
5 Min AMRAP
5 Below-to-through’s
10 Good Mornings
10 Cossack Squats
50ft 1 arm farmer carry (ahap)
Weightlifting
RDL (Romanian Deadlift) (3 x 10)
Please watch this video!!
Start the video at the 7 min 30 second mark. It explains very well how to execute this movement properly.
All sets at the same weight. Don’t go too heavy.
Metcon
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
This workout will not be scaled with pull ups or dips. Scale the muscle up with a ring exercise, i.e. below-to-through, seated banded muscle up, or jumping muscle up. Bar muscle ups are not RX.
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