CrossFit Rife – CrossFit
Metcon (Time)
BEYOND RXD
0-5min Perform:
10 Lateral Over the Box Jumps (24″)
10 DB Row (In Plank) (55/35lbs)
10 Air Squats
3 Rounds
RXD
0-5min Perform:
10 Lateral Over the Box Jumps (20″)
10 DB Row (In Plank) (45/25lbs)
10 Air Squats
3 Rounds
FITNESS
0-5min Perform:
8 Lateral Over the Plate Jumps
8 DB Row (In Plank)
8 Air Squats
3 Rounds
Metcon (Time)
BEYOND RX
5-10min Perform:
10 DB Step Ups (55/35lbs) (24″)
10 DB Row (In Plank) (55/35lbs)
10 Air Squats
3 Rounds
RX
5-10min Perform:
10 DB Step Ups (45/25lbs) (20″)
10 DB Row (In Plank) (45/25lbs)
10 Air Squats
3 Rounds
FITNESS
5-10min Perform:
8 Step Ups (20″)
8 DB Row (In Plank)
8 Air Squats
3 Rounds
Metcon (AMRAP – Reps)
BEYOND RX
10-20min Perform:
10 Lateral Over the Box Jumps (24″)
10 DB Row (In Plank) (55/35lbs)
10 Air Squats
10 DB Step Ups (55/35lbs) (24″)
AMRAP (10min)
RXD
10-20min Perform:
10 Lateral Over the Box Jumps (20″)
10 DB Row (In Plank) (45/25lbs)
10 Air Squats
10 DB Step Ups (45/25lbs) (20″)
AMRAP (10min)
FITNESS
10-20min Perform:
8 Lateral Over the Box Jumps
8 DB Row (In Plank)
8 Air Squats
8 Step Ups
AMRAP (10min)
