Saturday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 1:00 Cardio Choice 25′ Alt. Knees to Chest 25′ Alt. Leg Swings 25′ Alt. Lunges 25′ Broad Jumps Cardio...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (8 ROUNDS, :20 ON/ :10 OFF)* MVMT 1 – Single-Unders MVMT 2 – Kip Swings MVMT 3 – Burpees MVMT 4 – DB Deadlifts *By the end of all 8...

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Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 15/12 Cal Row 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC OH Lunge Into… 2 ROUNDS 15/12 Cal Row 10 Barbell Hang High Pulls 10 Hang Muscle Snatches...

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Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) “PAZ” ON 6:00 RUNNING CLOCK… Complete 1000m Run* Into… AMRAP x 22 MINUTES 23 Air Squats 7 Burpees 14 Push-Ups...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 200m Row 15 Air Squats 10 Strict Press Into… 1 ROUND 200m Row 10 Front Squats 10 Push Press Strength Thruster (7-5-5-3-3) 7-5-5-3-3* Thruster *Start...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Empty Barbell Good Mornings 20 Glute Bridge-Ups Into… 3 ROUNDS 10 Empty Barbell Romanian Deadlifts 10 Kipping Swings 10 V-Ups Strength Deadlift...

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Friday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) AMRAP x 5 MINUTES 1:00 Cardio Choice 10 Alt Groiners 10 Single DB Strict Press (No Measure) Full-Body Strength Metcon (Weight) EMOM x 5 MINUTES* :25 Single DB...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 30 Wall Balls (20/14) 20/15 Cal Row 100 Double Unders (Score is Rounds + Reps) -Rest 3:00- AMRAP x 3 MINUTES Max...

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Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5/5 Single Arm Ring Row 10 Scap Push-ups 10 Plate Deadlifts 10 Plate Presses Strength Bench Press (6-6-6-6) 6-6-6-6* Bench Press *Start moderate and...

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Thursday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice -Rest :30- EMOM x 1 MINUTES :30 Jumping Jacks :30 Alt. Samson Stretches -Rest :30- EMOM x 1 MINUTES :30 Single DB Swings :30 High Knees (No...

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Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Wall Ball Front Squats* MIN 2 – :45 Bike** *2nd round: Change to Wall Ball Push Press to Target, 3rd & 4th round...

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