Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) LINE DRILLS (25’ down w/ light jog back to the start) 200m Jog 25’ Walking Knee Hug 25’ Walking Figure-4 Stretch 25’ Quad Stretch 25’ Toy Soldier Kicks 25’ Butt...
Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike EZ 1:00 Squat Hold + Alternating Thoracic Rotations Into… 3 ROUNDS 10 Push-Up to Pike 20 Jumping Jacks Into… 1:00 Moderate Bike Skill Metcon (No Measure)...
Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES 12 Air Squats + Max Plank Hold (No Measure) Saturday Squats Metcon (AMRAP – Rounds and Reps) AMRAP x 6...
Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 500m Row 50′ HS Walk* 30 Single DB Step-Ups (50/35)|(35/20)|(24/20)** 20 Box Jumps (24/20) *Open Standard for HS...
Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 KB DL 10 Russian Swings 5 Burpees Over KB :30/:30 Single Arm OH KB Hold or Carry Strength Metcon (Weight) EMOM x 8 MINUTES 3 Touch n’ go...
Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 10 DB Strict Press 8 Lateral Jumps Over DB 3/3 Single DB Deadlift (No Measure) Full-Body Strength Metcon...
Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) 5 ROUNDS FOR TIME 200m Run 10 Unbroken Toes to Bar -Rest 1:00- 3 ROUNDS FOR TIME 400m Run 14 Alt. Pistols -Rest 1:00- 1 ROUND FOR TIME 800m Run 50/40 Cal Row (Score...
