Monday

CrossFit Resurgence – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK

2:00 Cardio Choice

10 DB Suitcase Lunges

10 DB Curl to Press

10 Up-Downs

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – :45 Alt. DB Power Cleans

MIN 2 – :45 Alt. Sit-Thru

MIN 3 – :45 DB Romanian DL

(Score is Reps)

Full-Body Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:30 – Mt. Climber + Jump Over DBs*

1:30 – Alt. DB Hang Squat Clean

1:30 – Sumo Deadlifts

-1:30 Rest b/t Sets-

1 Rep = Mt. Climber L + Mt. Climber R + Jump Over DB

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

5 SETS (:20 on/:10 off)

MVMT 1 – V-ups

MVMT 2 – Hollow Hold

then…

Check out today’s NCMOBILITY from The Ready State!