Wednesday

Crossfit RXD – NC GO

View Public Whiteboard

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)

MIN 2 – :45 Single DB Front Squats*

*Hold DB Across Chest

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

8 Supermans

10 Hollow Rocks

12 Glute Bridge Marches*

– Rest 1:00 –

AMRAP x 4 MINUTES

8 Supermans

10 Hollow Rocks

12 Glute Bridge Marches

*From the top of a Glute Bridge, lift one leg, then replace and lift the other leg

(Score is Rounds + Reps)

Full-Body Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – :45 Cardio Choice

MIN 2 – :45 Wall Sit

MIN 3 – :45 V-Ups or Tuck-Ups

– Rest 1:00 –

AMRAP x 12 MINUTES

1:00 Cardio Choice

20 Air Squats

20 V-Ups or Tuck-Ups

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

5 SETS (:20 ON/ :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB Seesaw Upright Rows

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

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