12/07/2017


CrossFit Notorious – CrossFit Rx

Warm-up (No Measure)

“Insanity is the definition of fun”

400 M Row

Dynamic WU: Side Shuffle, Skips, Butt Kickers, Bear Crawl, Sampson Stretch, Inchworm, 30 Kipping Swings

Mini Band Prep: lateral, front to back, Standing 1 leg hip abduction, glute bridges

Movement Prep: 2 rounds

5 Barbell Squats

10 Deadlift

15 Ring Rows

Weightlifting

Back Squat (1×10)

10 rep max .

Metcon

Metcon (Time)

For Time:

500m Row

5 Muscle Ups

20 Deadlifts 225/155#

5 Muscle Ups

500m Row
Sub for Muscle Ups (3 pullups + 3 dips= 1 M.U.)

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