Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 200m Run 50 Jumping Jacks 40 Mountain Climbers 20 Up-Downs 10 DB Renegade Rows* *1 Rep = Row (R) + Row (L) + Push-up. Strength Bench Press...

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Monday

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 Jumping Jacks 10 Alt. Lunges 10 Air Squats 10 Sit-Ups (No Measure) Full-Body Strength Metcon (Weight) 5...

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Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) FOR QUALITY 800m Run 1000m Row 50/40 Cal Bike -Immediately Into- EMOM x 10 MINUTES MIN 1 – 20 Wall Balls (20/14) MIN 2 – 20 Box Step-Ups (24/20)...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row/Bike/Run Into… AMRAP x 6 MINUTES 20 Single Unders 10 Clean Deadlifts 8 Hang High Pulls 6 Hang Muscle Cleans 10 Elbow Punches 4 Hang Power Cleans Workout...

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Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 Cap) 10 Cal Bike 5 Inch Worms 5 Standing Sots Press 5 Sots Press in Quarter Squat 5 Sots Press in Full Squat 5 Jumping Squats in Back Rack 10...

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Sunday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 8 Bent Over Rows 8 Sit-ups 8 DB Floor Press (No Measure) Bodyweight Pump Metcon (AMRAP – Reps) 3 SETS...

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Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 20 Single-Unders* 10 Kip Swings 10 Alt. Step-Ups 10 Alt. Plank Shoulder Taps *Switch to Double-Unders at the 3:00 mark Strength Metcon (No Measure)...

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Saturday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… 3 SETS :30 Lunge w/ Twist :30 Kang Squats (No Measure) Saturday Squats Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 12 Goblet...

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Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) EMOM x 21 MINUTES MIN 1 – 35-50 Unbroken Double Unders* MIN 2 – 5-10 Unbroken Bar Muscle-Ups** MIN 3 – Run 200m *Max 2 Attempts – If...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (6 MINUTE CAP) 100m Jog 10 Slam Ball Deadlifts 8/6 Cal Bike :30 Overhead Slam Ball Hold Strength Metcon (Weight) EVERY 2:30 x 4 SETS 10 Tricep Kickbacks 10 DB...

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Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (8:00 Cap) 5 Push Up to Pike 10 Slam Ball Deadlifts 5 Slam Ball Shoulder Presses 10 Lunges :30 Alt. Plank Heel Taps Skill Metcon (No Measure) 5 SETS ON A...

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3010 E La Palma Ave, Anaheim, CA 92806