Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 ALT Lunges 10 Russian KB Swings 10 ALT KB Cleans 5 Walk Outs Strength Metcon (Weight) Every 2 minutes for 10 minutes: 5 Power Cleans Workout Metcon...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (8:00 CAP) 100m Run (INCREASING PACE) 10 SB Deadlifts 10 Scap Push-Ups Into… 2 ROUNDS :30 Bike (INCREASING PACE) 10 SB Push Press 5 Push-Ups :30...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 24 Mountain Climbers 16 Alt. Lunges 8 Scap Push-Ups Into… 2 ROUNDS 5 Push-Ups 6 Alt. Step-Ups ->2nd Rnd Box Jumps 7 Up-Downs -> 2nd Rnd Burpees Strength Push...

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) 3 ROUNDS 10/8 Cal Row 10 Banded Side Steps* 10 Groiners Barbell Movement** *With a Band...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Scap Push-ups 5 Push-Up to Pike 10 Scap Pull-Ups 5 Broad Jumps Extended Warm-up Metcon (No Measure) EXTENDED WARM-UP 3 SETS FOR QUALITY :30 Bar Hang...

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 2 MINUTES 20 Jumping Jacks 10 Air Squats 5 Up-Downs into… AMRAP x 2 MINUTES 20 Single Unders 10 Air Squats 5...