Sunday

Crossfit RXD – NC GO

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Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 1 MINUTE

Max Reverse Lunges

into…

AMRAP x 1 MINUTE

Max DB Upright Rows

into…

AMRAP x 1 MINUTE

Max High Knees

into…

AMRAP x 1 MINUTE

Max Push-ups

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

20 Heel Taps Over DB

20 Crossbody Mountain Climbers

-Rest :30-

AMRAP x 3 MINUTES

20 Heel Taps Over DB

20 Supermans

(Score is Rounds + Reps)

Sunday Sweat

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – Max Lunge + Lunge + Push-Up

MIN 2 – Max Hollow Body Rocks

MIN 3 – Max Alt Sit-Thrus

MIN 4 – Max Plank Hold

MIN 5 – Cardio Choice

MIN 6 – Rest

(Score is Total Reps)

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