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Crossfit RXD – NC GO

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Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

10 DB Deadlift

:30 Plank

:30 Cardio Choice

(No Measure)

Full-Body Strength

Metcon (Weight)

E2MOM x 10 MINUTES

10 Sumo Deadlift Curl to Press

16 DB Slides

(Score is Weight)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

12 Goblet Alt Reverse Lunges

10 Single DB Up-Downs*

8 Single DB Push Press**

-Rest 1:00-

AMRAP x 6 MINUTES

12 Goblet Alt Reverse Lunges

10 Single DB Up-Downs

8 Single DB Push Press

*Alternate DB in hands every rep

**Hold DB across chest

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

AMRAP x 5 MINUTES

2-4-6 and so on…

Sit-ups

DB Heel Taps

(No Measure)