Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m jog 5 strict press 5 Good mornings 10 lunges Strength Push Press (10-8-8-6) Push Press* 10-8-8-6 *Build to a Heavy weight. (Score is Weight)...

Crossfit RXD – NC COMP View Public Whiteboard Recovery Workout Warm-up (No Measure) ON A 15:00 RUNNING CLOCK… Move through a full range of motion with light weight. Pick at least 5 different movements. Start with light intensity and...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row Into… 2 ROUNDS 10 Glute Bridges 10 PVC Pass Thrus 10 OHS Into… 3 ROUNDS (With an Empty Barbell) 5 Broad Jumps 5 Snatch Grip DL 5 Snatch Grip Strict Press...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 17 MINUTES 40/32 Cal Row 15 DB Burpees (50/35) 15 Toe 2 Bar (Score is Rounds + Reps) KG KB: (32/24)|(24/16)Goal: Longer, simulated...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Bike (EZ to Mod Pace) 10 Alt. Cossack Squats 7 Wall Ball Push Press 7 Wall Ball Front Squat Into… 1 ROUND 1:00 Bike (Mod-Hard Pace) 10 Alt. SL Quarter...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) ON A 6:00 RUNNING CLOCK… 10/8 Cal Bike 10 Alt. Curtsey Lunge (No weight) 15 Up-Downs 10 Alt. Curtsey Lunge (with empty Barbell or no weight) 15 Box Jumps (Step Down)...