Monday

Crossfit RXD – NC GO

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Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

10 DB Deadlift

:30 Plank

:30 Cardio Choice

Full-Body Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

3 DB Hang Squat Clean

5 Renegade Rows

7 DB Thrusters

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – DB Hang Squat Cleans

1:00 – Tuck-ups

1:00 – DB Thrusters

1:00 – Hollow Hold

-1:00 Rest b/t Sets-

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

3 SETS

:30 Side Plank (R)

:30 Side Plank (L)

:30 Russian Twists

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)