Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds (5 min cap): 8 Air Squats 10 Scap Pushups 8 BB Press 10 Scap Pullups *round 2 – front squat, push press *round 3 – pushup, kip swings Workout Artie...

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Wednesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 12 Jumping Jacks 12 Lunges 12 Glute Bridge-Ups (No Measure) Bodyweight Pump Metcon (No Measure) EMOM x 6...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING “BALL DROP” (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 20/15 Cal Bike 21 WB Front Squats (20/14)|(14/10) -Rest 1:00- AMRAP x 3 MINUTES Max Bottom of the Active...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) ON 8:00 RUNNING CLOCK… 2x50m Shuttle Run 30 Jumping Air Squats 2x50m Shuttle Run 30 Glute Bridge-Ups 2x50m Shuttle Run 5 DBL DB DL 50 Single or Double Unders 2x50m...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 9 MINUTES MIN 1 – :40 Single Unders MIN 2 – :40 Kang Squats MIN 3 – :40 Deadbugs MIN 4 – :40 Reverse Single Unders MIN 5 – :40...

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Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Reps) EMOM x 12 MINUTES MIN 1 – :40 Max Distance HS Walk* MIN 2 – :40 Max Cal Row MIN 3 – :40 Max Pistols *Every 5′ interval...

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Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row Into… 3 ROUNDS 5/5 SA Ring Row 10 PVC Pass Through 10 PVC OHS *Have barbells ready for the teaching. Strength Metcon (Weight) ON A 15:00 RUNNING...

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Tuesday

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 High Knees 10 DB Deadlift 10 Bent Over Rows (No Measure) Push x Pull Strength Metcon (Weight) 4 SETS FOR MAX...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) Amrap 5 minutes: 10 Air Squats 10 Glute Bridges 10 Up Downs 10 Hollow Rocks Strength Metcon (Weight) EMOM x 8 MINUTES MIN 1 – 5 Back Squats* MIN 2 – :40...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS 20 Shoulder Taps 10 Slam Ball Deadlift 10 Slam Ball OH Press Into… 2 ROUNDS :10 Ring Support Hold :10 Bottom of Ring Dip Hold 10 Slam Ball...

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Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Reps) AMRAP x 9 MINUTES 2-4-6-8 and so on… Deadlift (225/155) C2B Pull-Up (Score is Reps) B. 60:00 GPP Warm-up Warm-up (No Measure) 2:00 Bike Into… 2...

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Monday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 2:00 Cardio Choice 10 DB Suitcase Lunges 10 DB Curl to Press 10 Up-Downs (No Measure) Full-Body Strength Metcon (Weight) 5 SETS ON A...

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