Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS 5 Inch Worms + Push-Up 10 Scap Pull-Ups 10 Bootstrappers :15 Active Bar Hang :15 Top of Ring Dip Hold Strength Deadlift (1×2 / 1×2 / 1×2+)...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) 6 SETS* 15/12 Cal Bike 8-12 Unbroken C2B Pull-Ups -:30 Walking Rest b/t Sets- *Goal here is to move fast but match your time every single round. Do not out push...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Sumo Deadlifts 8 Sumo High Pulls 8 Push Press 8 Ring Rows Strength Deadlift (5-5-5) 3×5 Deadlift **Heavy for all 3 Sets Workout Metcon (2...

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Friday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 10 DB Bent Over Rows 8 Lateral Jumps Over DB 3/3 Single DB Deadlift (No Measure) Full-Body Strength Metcon...

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Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 5 MINUTES (:40 WORK/ :20 REST) MIN 1: Cal Bike (EZ Pace) MIN 2: Scap Push-Ups MIN 3: Cal Bike (Mod Pace) MIN 4: Lunges MIN 5: Cal Bike (Fast Pace) Strength Bench...

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Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 20 Jumping Jacks 100m Jog 10 Elbow Punches Into … 3 SETS 20 Single Unders 100m Run 10 Strict Press Strength Shoulder Press (1×2 / 1×2 / 1×2+)...

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Thursday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 2 MINUTES :30 Jumping Jacks :30 Alt. Samson Stretches EMOM x 2 MINUTES :30 Burpees :30 Reverse Lunges (No Measure) Push x...

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Wednesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 30 Single Unders 20 Shoulder Taps 10 Tuck-ups (No Measure) Bodyweight Pump Metcon (AMRAP – Reps) EMOM x...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike (Increase pace every :30 starting at 50% effort) Into… AMRAP x 6 MINUTES 10/10 Split Squat 8/8 Arnold Press 6 Slow Sit-Thrus Into… 2:00 Bike...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES 20 DB Push Press (50/35)|(35/20) 20 Burpees 20 Box Jump Overs (24/20) -Rest 1:00- AMRAP x 3 MINUTES 10 DB Push Press...

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Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 5:00 Amrap 10 Box Step ups 10 Russian KB Swings 10 Single KB Squat Cleans Workout Wittman (Time) Seven rounds: 1.5 pood/ 1 pood Kettlebell swing, 15 reps 95/65 pound...

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