Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 15 Jumping Jacks 10 BB Sumo Good Morning 10 Box Step Overs 5/5 Single Leg Bent Over Row* *With a DB in one hand, the same leg is raised off the floor as...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP AMRAP x 6 MINUTES 20 Jumping Jacks 10 Air Squat 20 Jumping Jacks 10 Pushups 20 Jumping Jacks 10 KB deadlifts Workout Metcon (No Measure) 6 rounds: 12...

Crossfit RXD – NC COMP View Public Whiteboard

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 6 PVC Back Squats 6 PVC Push Press w/:03 pause overhead 6 Single DB Thrusters 6 Scap Pull-Ups 6 Kipping Swings 6 Scap Push-Ups 6 Alt. Box Step-Ups Into … 1...

Crossfit RXD – NC X View Public Whiteboard Partner Workout Option Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb.To...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) FOR QUALITY (5:00 Cap) 10 Scap Push-Ups 10 Push-Up to Pike :30 Pike Hold 10 Up-Downs (EZ) :30 Plank Hold 10 Alt. Push-Up to Star Plank* *Perform a Push-Up and...