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)

EMOM x 16 MINUTES

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

MIN 2 – :50 Single DB Hollow Flutter Kicks

MIN 3 – :25 Single DB Renegade Row (R) / :25 Single DB Renegade Row (L)*

MIN 4 – :50 Deadbugs

*Single DB Renegade Row = Push-Up + Row (R) for :25, then switch

(Score is Weight)

Full-Body Workout

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 – Burpees

1:00 – DB Seesaw Bent Over Row

1:00 – :30 Single Arm DB Push Press (R) / :30 Single Arm DB Push Press (L)

-Rest 1:00 b/t Sets-

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

3 SETS

15 Lying DB Tricep Extensions

15 Supermans

-Rest as Needed b/t Sets-

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

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