Friday

CrossFit Resurgence – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

10 Single DB Russian Swing + Max Sit-ups

(No Measure)

Full-Body Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK

3/3 Slow DB Turkish Get-Ups

(Score is Weight)

Full-Body Sprint Workout

Metcon (3 Rounds for time)

ON A 4:00 RUNNING CLOCK…

20 Hand Release Push-ups

30 Single DB Swings

75 Double Unders

-1:00 Rest-

ON A 6:00 RUNNING CLOCK…

40 Hand Release Push-ups

50 Single DB Swings

100 Double Unders

-1:00 Rest-

ON AN 8:00 RUNNING CLOCK…

60 Hand Release Push-ups

70 Single DB Swings

125 Double Unders

(Score is Each Set for Time)

Finisher + NCMOBILITY

Metcon (No Measure)

AMRAP x 5 MINUTES

20 Slow Deadbugs

20 Russian Twists*

*1 Rep = L + R

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)