11/15/2017   Recently updated !


CrossFit Notorious – CrossFit Rx

Warm-up (No Measure)

“I must break you”

300 M Row & 100 DU or 200 Singles

Dynamic WU: High Knees, Butt Kickers, Skip w/ Arm Circles, Heel Taps, Side Lunges,

Banded Stretch:

High Band with Kneeling Lat Stretch

Standing Pec, Shoulder, Tricep

Pigeon, Kneeling hip,

Standing Deep Squats

Movement Prep: 2 rnds

Use Band ant rig-15 rows

Thin band -15 pull-aparts

10 air squats

Gymnastics

Pull-ups (5 Sets )

Choose rep scheme based on ability:

10-8-6-4-2 or 12-10-8-6-4 or 14-12-10-8-6.

kipping/butterfly pullups.

*Then rest 30-60 seconds before next round

Metcon

Metcon (Time)

For Time:

125 Wallballs

EMOM buy in.

5 burpees every minute.

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