Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 8 Step-Ups 8 Single DB Bent Over Row 16 Lateral Hops over DB 2 ROUNDS 8 Lunges 8 Frog Jumps* 8 Cossack Squats *Start in a high plank position, jump the...

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 1 MINUTE Max Reverse Lunges into… AMRAP x 1 MINUTE Max DB Upright Rows into… AMRAP x 1 MINUTE Max High Knees...

Crossfit RXD – NC COMP View Public Whiteboard

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – Air Squats MOVT 2 – Alt. Groiners *Both movements = 1 Set (No Measure) Saturday...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Jog 5/5 Single Arm KB Sumo Deadlift 10 Slam Balls :30 Slam Ball Overhead Hold Strength Metcon (Weight) 4 SETS* 10/10 DBL KB Strict Press*...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Jump Rope 10 PVC Pass Thrus 8 Empty BB Strict Press 10 Empty BB Good Mornings Workout “NCMETCON BASELINE III.I (Test)” (Weight) III.I. ON...