Sunday

CrossFit Resurgence – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

7 Burpees into Max Single Unders

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Reps)

AMRAP x 7 MINUTES

10-20-30 and so on…

Mountain Climbers

10-10-10 and so on…

Alt. Sit-Thrus

5-5-5 and so on…

Strict Crunches

(Score is Reps)

Sunday Sweat

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – Max Effort Cardio Choice

MIN 2 – Max DBL DB Swing

MIN 3 – Max Alt. V-ups

MIN 4 – Walking Rest

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Sunday

CrossFit Resurgence – NCX

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

:30 Bike (increase the pace every round)

3/3 Turkish Sit-Ups*

:30 Tuck/Deadbug Hold

3/3 Single Arm Bent Over DB Rows

Strength

Metcon (Weight)

3 SETS FOR QUALITY

2/2 DB or KB Turkish Get-ups

8/8 KB or DB Single Arm Supported Bent Over Row

14 Slow Deadbugs

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

5 SETS

15/12 Cal Bike

20 Sit-ups

-Rest 1:30 b/t Sets-

(Score is Time)

Saturday

CrossFit Resurgence – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

10 Samson Stretches

10 Alt. Leg Swings

10 Alt. Knee to Chest

(No Measure)

Saturday Squats

Metcon (Weight)

E3MOM x 15 MINUTES

10/10 Goblet Reverse Lunges

20 Single DB Goodmorning

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Reps)

AMRAP x 13 MINUTES

2-4-6 and so on…

DB Thruster w/ Double Press*

Up-Down w/ Double Pump**

*1 Rep = Thruster + Additional Push Press

**1 Rep = Up-Down + Additional Sprawl Back

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Saturday

CrossFit Resurgence – NCX

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Warm-up

Warm-up (No Measure)

2-3 ROUNDS (5:00 CAP)

12 Step-ups

100m Run

12 DB Deadlifts

12 Ring Rows

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – :40 DB Goblet Box Step-ups

MIN 2 – :40 DB Pull-Overs

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

200m Run

10 DB Hang Power Cleans (35/25)|(25/15)

10 Box Jumps (24/20)

(Score is Rounds + Reps)