Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (5:00) 100m jog 10 Good Mornings 10 Lunges 10 Barbell Upright Rows Strength Power Clean (3-Rep Moderate-Heavy ) ON A 12:00 RUNNING CLOCK… Build to a...

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Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Jog 5 Scap Push-Ups 10 Alt. Reverse Lunges → 10 Alt. Cossack Squats (2nd Round) → 10 Alt. Curtsy Squats (3rd Round) 20 Alt. Plank Shoulder Taps Into … 2...

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Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 20 Alt. Standing Quad Stretch 10 Alt. Knee Hugs 5 Inch Worms w/o Push-Up 10 Push-Up to Pike 10 Slow Sumo Banded Good Mornings 20...

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Sunday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 30 Single Unders 5 Burpees 30 Mountain Climbers (No Measure) Bodyweight Pump Metcon (AMRAP – Reps) ALT...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Max Up-Downs 5 Med. Ball Thrusters :30 Tuck Hold 5 Kip Swings (or 5 Hollow Rocks + 5 Superman Rocks) + 3-5 Strict Pull-Ups* *If athletes don’t...

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Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners 10 Narrow Stance Squats 10 Wide Stance Squats 5/5 SA Ring Rows Skill Metcon (No Measure) EMOM x 10 MINUTES MIN...

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Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 50-40-30-20-10* Cal Bike 10-10-10-10-10 Burpees to Target** *Alternates Cals… 40-32-24-15-8 **Target is 6″ above standing reach. Both hands...

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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… EMOM x 3 MINUTES 10 Jumping Jacks 10 Lunges 10 Air Squats (No Measure) Saturday Squats Metcon (Weight) EMOM x 12 MINUTES MIN 1...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 30 Single Unders 10 KB Deadlifts 20 Mountain Climbers 10 Bird Dogs Strength Sumo Deadlift (8-6-6-4) 8-6-6-4* Sumo Deadlifts *Build to a Heavy weight. (Score is...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Elbow Punches 10 Alt Groiners 20 Jumping Jacks Into… 3 SETS 10 Empty BB Strict Press 16 Reverse Lunges 20 Single/Double Unders Strength Metcon (Weight)...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No additional Conditioning. B. 60:00 GPP Warm-up Warm-up (No Measure) 2 SETS 10 Elbow Punches 10 Alt Groiners 20 Jumping Jacks Into… 3 SETS 10 Empty BB...

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