Monday
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (AMRAP – Reps)
AMRAP x 9 MINUTES
2-4-6-8 and so on…
Deadlift (225/155)
C2B Pull-Up
(Score is Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Bike
Into…
2 ROUNDS
20 Shoulder Taps
10 Slam Ball Deadlift
10 Slam Ball OH Press
Into…
2 ROUNDS
:10 Ring Support Hold
:10 Bottom of Ring Dip Hold
10 Slam Ball G2O
Skill
Metcon (No Measure)
EMOM x 12 MINUTES
Min 1 – :45 Ring FLR Hold or Plank Hold
Min 2 – :45 Diamond Push-Ups
Min 3 – :45 Hollow Rocks
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
4-6-8-10-12…etc
Strict Dips
Cal Bike
Slam Balls (30/20)|(20/10)
(Score is Rounds + Reps)
KG SB: (15/10)|(10/5)
C. STRENGTH / GYMNASTICS
FRONT RACK LUNGES (5×10)
FRONT RACK LUNGES
5×10*
*Bar starts on the ground. Alternate legs for each rep for 10 reps total. Forward lunges today at a moderate weight.
(Score is Weight)
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