Wednesday

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

30 Single Unders

20 Shoulder Taps

10 Tuck-ups

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

10 Slow Deadbugs

5 Plank to Push-Back

-Rest :30-

AMRAP x 3 MINUTES

10 Alt V-Ups

5 Plank to Push-Back*

1 Rep = Plank then drive hips back to “frog” position with arms extended and palms planted

(Score is Rounds + Reps)

Full-Body Sweat Workout

Metcon (No Measure)

EMOM x 25 MINUTES*

MIN 1 – Cardio Choice 1

MIN 2 – DB Ground to Overhead (Single or Double)

MIN 3 – Sit-Ups

MIN 4 – Cardio Choice 2

MIN 5 – DB Hollow Hold (Single or Double)

*In each round, athletes should choose (2) different cardio choices.

(No Measure)

Finisher + NCMOBILITY

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – Single DB Curls*

MIN 2 – :30 Single DB Press / :30 Single DB Overhead Hold

then…

Check out today’s NCMOBILITY from The Ready State!

*Hold DB at the waist by both heads

(No Measure)

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3010 E La Palma Ave, Anaheim, CA 92806