Friday

Announcements

RXD Christmas social this Saturday at 7pm at Brewery X.
Be sure to wear your ugly Christmas sweater.
Don’t forget to vote for athletes of the year and coach of the year!

Crossfit RXD – NC GO

View Public Whiteboard

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

5 Sit-Ups

10 Jumping Air Squats

30 Mountain Climbers

(No Measure)

Full-Body Strength

Metcon (7 Rounds for time)

E2MOM x 14 MINUTES

8 DB Sumo Romanian Deadlifs

4 DB Manmaker*

*1 Manmaker = DB Push-Up + Row (R) + Row (L) + Squat Clean.

(Score is Each Set for Time)

Full-Body Sprint Workout

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 15 Weighted Sit-ups

MIN 2 – :50 Cardio Choice *Light Pace*

-1:00 Rest-

EMOM x 6 MINUTES

MIN 1 – 8 DB Renegade Row

MIN 2 – :50 Cardio Choice *Moderate Pace*

-1:00 Rest-

EMOM x 4 MINUTES

MIN 1 – 20 Glute Bridge Floor Press

MIN 2 – :50 Cardio Choice *Sprint Pace*

(No Measure)

Finisher

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – Glute Bridge Ups

MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)

(No Measure)