Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS* 1:00 Legs Only Bike → 1:00 Arms Only Bike → 1:00 Arms + Legs Bike 10 Tempo Air Squats → Faster Air Squats → Jumping Air Squats 5 Empty Barbell Clean Deadlifts...

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 2:00 Cardio Choice 10 DB Suitcase Lunges 10 DB Curl to Press 10 Up-Downs (No Measure) Full-Body Strength Metcon (Weight) 5 SETS ON A...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Row (18 s/m 25 s/m 30+ s/m) 5 Push-Up + Down Dog 10 Tuck-Ups 10 Up Downs (Last Round 5 Burpees) Strength Bench Press (7-5-3) Tempo (1111)* *Build to a...

Crossfit RXD – NC COMP View Public Whiteboard

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK.. 1 ROUND :45 Lunges 12 Snatch Deadlift 12 Scap Ring Rows 1 ROUND :45 Step-ups 10 Snatch Grip Upright Row 10 Ring Rows 1 ROUND :45 Box Jumps 8...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Warm-up (No Measure) CHOOSE YOUR ADVENTURE (Pick ONE) Metcon (Time) HERO WORKOUT “SMALL” 3 ROUNDS FOR TIME 1000/800m meter Row. 50 Burpees 50 Box Jump (24/20) 800m...