Sunday

Crossfit RXD – NC GO

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Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

30 Single Unders

5 Burpees

30 Mountain Climbers

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Reps)

4 SETS

AMRAP x 2 MINUTES

Max Reps of…

SETS 1 & 3 = “Strict” Burpees*

SETS 2 & 4 = Sit Thru L + Sit Thru R + Tuck Jump**

*1 Strict Burpee = Step Back to Plank + Push-Up + Step Up to Stand + 6″” Jump

**1 Rep = All 3 Movements Combined

-No Rest b/t Sets-

(Score is Reps)

Sunday Sweat

Metcon (No Measure)

3 SETS

:30 – Squat Thrusts*

:30 – Lateral Hops Over DB

:30 – Mountain Climbers

1:30 – Cardio Choice

1:00 – Squat Thrusts

1:00 – Lateral Hops Over DB

1:00 – Mountain Climbers

1:30 – Cardio Choice

-Rest 1:00 b/t Sets-

*From Plank, jump feet up to bottom of the squat. Hands remain on ground the entire time.

(No Measure)

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806