Superhero Rx

CrossFit Nutley – Superhero Rx – Individual Subscription

Official Programming of CFN.

Warm-up

Dynamic stretching and movement drills.

Weightlifting

30 minutes for strength

Push Jerk (7 x 1)

Warm up reps: 3 – 3 – 3 – 2 – 2

+10% of 7×3

+20% of 3×5

(3/5 – 7×1)

Metcon

This workout starts out as strength intensive and ends as a cardio blast.

Metcon (Time)

21 – 18 – 15 – 12 – 9 – 6 – 3

Push Press 115#/75#

30 Double Unders between sets
16 Minute Cap

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