CrossFit Notorious – CrossFit Rx

Warm-up (No Measure)

“When you stop believing in Santa you get underwear”

Banded Sprints: 5 Min EMOM

30 sec ON 30 sec OFF

Dynamic WU: 30 sec each 2 rounds

Plank to Pushup, Superman, Kipping Swings, Squat Jumps,

PVC: Shoulder Mobility

Movement Prep:

30 burpees

3 rope climebs or 5 rope get ups


Metcon (AMRAP – Rounds and Reps)

4 Rounds

2min on / 1min off

10 Wall Balls 20/14#

10 Kb swings 53/35#
Continue each round and reps. Don’t not start over.

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

15 sit-ups

1 rope climb

4min REST

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