Monday

Crossfit RXD – NC GO

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Daily-5 Warm-Up

Warm-up (No Measure)

into…

AMRAP x 2 MINUTES

20 Jumping Jacks

10 Sit-Ups

5 Up-Downs

into…

AMRAP x 2 MINUTES

20 Single Unders

10 Sit-Ups

5 Burpees

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 – DB Goblet Step-Up

1:00 – :30 Slow DB Split Squat (R) + :30 Slow DB Split Squat (L)*

1:00 – DB Quad Crawl*

-Rest 1:00 b/t Sets-

*Use two DBs for Split Squats and DB Quad Crawl

(Score is Reps)

Full-Body Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – :45 Max Devil’s Press

MIN 2 – :45 Plank

MIN 3 – :45 Max DB Hollow Flutter Kicks

MIN 4 – :45 Cardio Choice

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

5 SETS (:20 on/:10 off)

MVMT 1 – V-ups

MVMT 2 – Hollow Hold

then…

Check out today’s NCMOBILITY from The Ready State!

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