Cardio Day!


CrossFit Notorious – CrossFit Rx

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Metcon (Time)

With a Partner Work/Rest

1 Mile (1600m) Run

300 DUs

200 WBs

100 Jumping Squats

50 Sit-ups

30 Cal Row/Ski Erg/Bike
OTC: 1 Mile Run

500 Singles

100 WBs

80 Jumping Squats

50 Sit-ups

20 Cal Row

Warm-up (No Measure)

WU-400 M Run

DWU- Partner hold Plank *alternate

High Knees, Butt Kicks, Frog Jumps, High Skips, Carioca

Mobility-PVC, Leg Swings, Kipping Swings

MVMP-

3 rounds

20 MB chest passes

20 MB Squats

10 Sit-Ups

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