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 Strict Press

8 Lateral Jumps Over DB

3/3 Single DB Deadlift

(No Measure)

Full-Body Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – :25 Single DB Strict Press / :25 OH Hold

MIN 2 – :50 DB Flutter Kicks

(Score is Weight)

Full-Body Workout

Metcon (No Measure)

EMOM x 4 MINUTES

30 Double Unders + Max Plank Rotations

-Rest 1:00-

EMOM x 6 MINUTES

MIN 1 – :25 / :25 Single Arm DB Push Press (R/L)

MIN 2 – :45 Cardio (Hard)

-Rest 1:00-

EMOM x 8 MINUTES

MIN 1 – :50 Single DB Push Jerks

MIN 2 – :30 Cardio (Max Effort)

(No Measure)

Finisher + NCMOBILITY

Metcon (No Measure)

3 SETS

15 Lying DB Tricep Extensions

15 Supermans

-Rest as needed b/t sets-

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

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