11/14/2017   Recently updated !


CrossFit Notorious – CrossFit Rx

Warm-up (No Measure)

“How Bad Do You Want It”

400 M Run or Row

Dynamic WU: High Knees, Butt Kicks, Zombie Kicks, Side Lunges, Inchworms,

Stretching:

T-Pushups

Scorpions

Cobra

Downward Dog

Movement Prep: 2 rnds

10 Mini Band Air Squats

10 situps

10 Pushups w/ band

Metcon

Metcon (AMRAP – Reps)

Tabata back squats 95/65#

Rest 1 minute

Tabata Push Press 75/55# (no push jerk)

Rest 1 minute

Tabata Box Jumps

Rest 1 minute

Tabata Toes to Bar

Rest 1 minute

Tabata row (calories)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Post total reps for each exercise.Post score for each movement in comment section. 1 calorie = 1 rep.

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