Superhero Rx

CrossFit Nutley – Superhero Rx – Individual

Official Programming of CFN

Warm-up

Dynamic stretching and mobility drills.

Weightlifting

30 Minutes for strength

Back Squat (7 x 3)

Warm up reps: 5 – 5 – 5

-10% of 7×1

+10/15% of 3×5

(3/8 – 3×5, 2/17 – 7×1)

Metcon

We want explosive hips on the KB swings and keep the rings tight to our body on the dips!

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder

1 – KB Swing 24kg/16kg

1 – Ring Dip

2 – KB Swings

2 – Ring Dips

3 – KB Swings

3 – Ring Dips
12 Minutes

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