Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning! Note this is an intentionally lighter week! We want you to invest some of the time you might have spent in the gym with your...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS (5:00 CAP) 12 Alt. Lunges* 10 Ring Rows 8 Deadbugs :30 Bike (MOD) *Rounds 3&4: Complete Alt. Lunges w/ empty barbell on back. Strength Metcon (Weight) 3...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 3 Empty Barbell Cuban Presses 4 Push-Up to Pike 5/5 Moose Antlers 6 Burpees (or Up-Downs) 7/5 Cal Bike Strength Metcon (Weight) 6 SETS 3 Strict Press...

Crossfit RXD – NC COMP View Public Whiteboard

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 6 Body Weight Good Mornings* 6 Up-Down/Burpee Broad Jumps 6 Cal Bike 6 Alt. Forward Lunges 6 Alt. Reverse Lunges *Focus on the HINGE pattern with...

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… 3 SETS :30 Lunge w/ Twist :30 Kang Squats (No Measure) Saturday Squats Metcon (Weight) 4 SETS FOR MAX REPS 1:00 Weighted Glute...