Friday

Announcements

Halloween Pumpkin Partner Workout
Saturday, October 31st
Costume Encouraged

Crossfit RXD – NC GO

View Public Whiteboard

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

:30 Plank Alt Shoulder Taps

:30 Bodyweight Goodmornings

(No Measure)

Full-Body Strength

Metcon (Weight)

5 SETS ON A 10:00 CLOCK…

8 Single DB Russian Swing

4/4 Single Arm DB Up-Down*

-Rest as Needed b/t Sets-

*Perform all 4 on one side before switching hands

(Score is Weight)

Workout

“NCGO BASELINE III (Test)” (AMRAP – Rounds and Reps)

(Test Flight! Jan 2021 Launch)

3 SETS*

AMRAP x 6 MINUTES

3 DB Deadlifts

6 DB Hang Squat Clean

9 DB Thrusters

-Rest 2:00 b/t Sets-

*Pick up where you left off Each Set

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

3 SETS

15 Hollow Rocks

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