Wednesday

CrossFit RVC – CrossFit


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Metcon

A): Metcon (AMRAP – Rounds and Reps)


AMRAP 20
5 chin-ups + 5 T2B
20 Ab mat Sit-Ups
1-min. plank hold
Rx+=
Main Site 191026
5 Pull-Overs
20 GHD situps
1 Min plank hold

Follow this link for a pullover demo:
**https://www.crossfit.com/essentials/the-pull-over

Strength

B): Back Squat (5-5-5)


E3M x 9M ( 3 sets)
5 squats @ 75% 1rm

Extra

Ex: DB Row (10-10-10)


Dumbbell Rows
3 sets of 10 (10r/10l)
*record score of the size db’s you use (Ex. 40’s, 50’s etc..)