Wednesday

Crossfit RXD – NC GO

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Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)

MIN 2 – :45 Single DB Front Squats*

*Hold DB Across Chest

(No Measure)

Bodyweight Pump

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 12 Tuck-ups + Max Tuck Hold

MIN 2 – 12 Up-Downs + Max Push-up Plank Hold

(No Measure)

Full-Body Sweat Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 22 MINUTES

20 DBL DB Up-Down

1:00 Plank Hold

20 DB Glute Bridge-Ups

1:00 Glute Bridge Hold

20 DB Slides

1:00 Squat Hold

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

EMOM x 5 MINUTES

12 Weighted Sit-Ups*

*Hold DB across chest

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

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