Friday

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

10 DB Bent Over Rows

8 Lateral Jumps Over DB

3/3 Single DB Deadlift

(No Measure)

Full-Body Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

6/6 Staggered Stance DB Deadlift

8 DB Bent Over Rows

10 Single or Double DB Strict Press*

*If single, hold across chest with both heads of DB in hands.

(Score is Weight)

Full-Body Sprint Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

15 Single DB Russian Swings

10 Up Down Over DB

– Rest 1:00 –

EMOM x 5 MINUTES

:45 Cardio @ Hard Pace

-Rest 1:00-

AMRAP x 5 MINUTES

15 Single DB Russian Swings

10 Up Down Over DB

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

ALTERNATING TABATA (:20 ON / :10 OFF)

MVMT 1 – Bicep Curls

MVMT 2 – Tricep Extension

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

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