3/10/2015


CrossFit Notorious – CrossFit Rx

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Muscle-ups (10Min EMOM)

This skill is meant to work on perfecting the muscle up in prep for the open. Choose scaling appropriately.

1-3 muscle ups EMOM for 10min

(If you want to make it more challenging make the first muscle up a strict one)

Scaling options

EMOM for 10min

3 ring rows

3 ring dips

Metcon (Time)

42-36-30-24-18-12-6

Jumping medball lunges 20/14

21-18-15-12-9-6-3

burpees

(Each jumping lunge is 1 rep)

Scaling

Complete the jumping lunges without a medball.

1Mile Run (No Measure)

Optional Run After WOD. Please bring extra shoes to run. Do not track mud through the box. Thanks!

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