Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 4 Inch Worms 6 Bootstrappers 8 Groiners Into… AMRAP x 4 MINUTES 5 Med Ball Power Clean 5 Med Ball Lunges 5 Med Ball OH Press 20 Shoulder Taps Strength...

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Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – Goat #1 MIN 2 – :50 Moderate Pace Cardio (Athlete Choice) -Rest 2:00- EMOM x 10 MINUTES MIN 1 – Goat #2 MIN 2...

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Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning – Just have fun training with class or friends today! (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) 1 ROUND 1:00...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row (EZ pace) 10 BW Lunges 10 BB Sumo Good Morning Into… 1 ROUND :45 Row (Mod Pace) 10 BW Lunge 10 BB Sumo Deadlift Into… 1 ROUND :30 Row...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Wall Ball Front Rack Reverse Lunges 10 Wall Ball Strict Press 10 Wall Ball Front Squats 10 Wall Ball Push Press 5 Burpees Strength Metcon (Weight) EMOM x 4...

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Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 6 Up-Downs 8 Slam Balls 10 Alt. Bodyweight Slam Balls 6/6 Split Squats Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 10 DB Bulgarian Split Squats...

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Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Bike (EZ) Into… AMRAP x 3 MINUTES 5 Up-Downs 10 Tuck Jumps 20 Crossbody Mountain Climbers Into… 1:00 Bike (Hard) Extended Warm-up Warm-up (No Measure) EMOM x...

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Sunday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 8 Bent Over Rows 8 Sit-ups 8 DB Floor Press (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and...

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Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 15/12 Cal Bike 10 Box Jumps (30/24) 5 Unbroken Ring Muscle-Ups* *Adjust to a number that you can do unbroken when fresh...

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Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (5:00 CAP) 20 Single Unders 5 Slow V-Ups or Tuck-Ups 20 Single Unders 5 Slow Barbell RDL Workout Metcon (Time) FOR TIME* 100 Double Unders 50/40 Cal Row 100...

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Saturday

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) E2MOM x 10 MINUTES 8 Super Slow DB Front...

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