Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (8:00 Cap) 200m Run :30 Tuck Hold 10/10 Lateral Step-Ups 8 Push-Up to Pike Position 10 Barbell Sumo Good Mornings Workout Metcon (AMRAP – Rounds and...

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 12 Jumping Jacks 12 Lunges 12 Glute Bridge-Ups (No Measure) Bodyweight Pump Metcon (AMRAP – Reps) 6 SETS...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Dork (Time) 6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 1.5/1 pood 15 Burpees Scaling: Reduce the reps and/or number of rounds in order to keep the volume...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Step-Ups -> Low Box jumps -> High Box jumps 10 Good Mornings -> Single DB RDL (DB held with both hands) -> Single DB RDL (DB held with one hand) 10...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 30 Mountain Climbers 15 PVC Pass Through 7 Cuban Press 5 PVC OHS Extended Warm-up Metcon (No Measure) FOR QUALITY 200m Nasal Breathing Only Jog 10 Behind...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME* 500/400m Row 400/300m Row 300/200m Row 200/150m Row 100/100m Row *Rest equal time b/t sets (Score is Total Time)GOAL: SPRINT | Distance and rest both...