RVC – CrossFit

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Primer

Zone 2

A: Metcon (Calories)

Rx =

2 rounds of:

2 minute bike

1 minute rest

2 minute row

1 minute rest

2 minute ski

1 minute rest

Metcon

B: Metcon (AMRAP – Reps)

Rx =

12 minute AMRAP of:

2 – 4 – 6 – 8 – 10 – 12…etc

ring pushups & ring pull-ups

6 – 12 – 18 – 24 – 30 – 36

dumbbell lunges (50s/35s)

Rx+ =

12 minute AMRAP of:

2 – 4 – 6 – 8 – 10 – 12…etc

ring muscle ups

6 – 12 – 18 – 24 – 30 – 36

double dumbbell overhead lunges (50s/35s)

Extra

C: Push Press (3 – 3 – 3 – 3 – 3)