Friday

Crossfit RXD – NC GO

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Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

5 Sit-Ups

10 Jumping Air Squats

30 Mountain Climbers

(No Measure)

Full-Body Strength

Metcon (7 Rounds for time)

E2MOM x 14 MINUTES

8 DB Sumo Romanian Deadlifs

4 DB Manmaker*

*1 Manmaker = DB Push-Up + Row (R) + Row (L) + Squat Clean.

(Score is Each Set for Time)

Full-Body Sprint Workout

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 15 Weighted Sit-ups

MIN 2 – :50 Cardio Choice *Light Pace*

-1:00 Rest-

EMOM x 6 MINUTES

MIN 1 – 8 DB Renegade Row

MIN 2 – :50 Cardio Choice *Moderate Pace*

-1:00 Rest-

EMOM x 4 MINUTES

MIN 1 – 20 Glute Bridge Floor Press

MIN 2 – :50 Cardio Choice *Sprint Pace*

(No Measure)

Finisher + NCMOBILITY

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – Glute Bridge Ups

MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)

then…

Check out today’s NCMOBILITY from The Ready State!

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