CrossFit Notorious – CrossFit Rx

Warm-up (No Measure)

“It’s not who I am underneath, but what I do that defines me.”

400 M Row

w/ larger classes 300 M while partner holds a plank then switch

Dynamic WU: High Knees, Butt Kickers, 2 laps sprints, Side Lunges, Zombie Kicks, 2 laps sprints

Foam Roll: 5 min Running Clock

Banded Stretching: Standing High Hip, Kneeing Front/Rear Facing Hip, Pigeon, Figure 4 hip, Lap, Pec, Shoulder

Movement Prep: 2 rnds

w/ KB of choice

10 goblet squats

10 Russian KB Swings

10 Russian Twists


Metcon (Time)

2 Rounds for Time:

60 Air Squats

50 Double Unders

40 KB swings 53/35#

30 Lunges with KB 53/35#

20 Toes to Bar

10 Burpees

Leave a Reply