Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10/10 Banded Monster Walks 10/10 Single Leg RDL (unweighted) 10 Scap Push-Ups Into… 2 SETS 10 Cossack Squats 10 Bicep Hammer Curls 10 Inch Worms + Push-Up...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) 3 SETS 500/400m Row 15 Deadlifts (Increases Each Set) 15 Toes to Bar -Rest 1:00 b/t Sets- *Set 1: 225/155 Set 2: 275/185 Set 3: 315/205 (Score is Total Time) KG BB...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Jumping Jacks 10 Scap Pull-Ups 10 Barbell Good Mornings 10 Tuck-Ups or V-Ups Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 5...

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) 3 ROUNDS 10 Bootstrappers 5 Tempo Air Squats (33X1) 10 Scap Push-Ups 5 Step-Ups Into… 3 SETS (SINGLE DB FOR EACH MOVEMENT) 5/5 DB Deadlift 5/5 Tempo DB Front...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :40 Row MIN 2 – :20 KB DL + :20 RKBS MIN 3 – :20 Boot Strappers + :20 Slow Air Squats MIN 4 – :40 Slow Deadbugs Workout...