Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 5 Up-Downs 5/5 Single Leg Glute Bridge-Ups 10/10 Side Plank Hip Taps* 10 Alt. Reverse Lunges *In a Side Plank position, slowly lower your hips down to...

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Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target Warm-up (No Measure) -Rest 10:00- CrossFit Games Open 11.3 (AMRAP – Rounds and...

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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… EMOM x 3 MINUTES 10 Jumping Jacks 10 Lunges 10 Air Squats (No Measure) Saturday Squats Metcon (AMRAP – Rounds and Reps) 4...

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Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 1 SET 1:00 Cat Cow 1:00 Inch Worms 1:00 Alt. Groiners 1:00 Plank Into… 2-3 ROUNDS 10 Scap Pull-Ups 5 Empty Barbell Slow Good Mornings 10 Empty Barbell Bent Over...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (6 MINUTE CAP) 100m Jog 5 Slam Ball Deadlifts + 5 Slam Ball Push Press* 5 DB Hang Power Cleans 25 Single-Unders** *10 Slam Balls in 2nd Round **25...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) 5 ROUNDS FOR TIME 200m Row 12 Toes to Bar 14 Alt. DB Hang Snatch (50/35)|(35/20) (Score is Time) B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20...

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Friday

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 100 Single Unders 50 Mountain Climbers 40 Jumping Jacks 20 Hollow Rocks (No Measure) Full-Body Strength Metcon...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Jumping Jacks 10 Scap Push-Ups 10 Slow Deadbugs Into… AMRAP x 5 MINUTES 30 Single Unders 20 Reverse Lunges 10 Kang Squats Workout Metcon...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) FOR TIME (6 MINUTE CAP) 200m Run 20 Lunges 15 Wall Ball Front Squats 15 V-ups 15 Wall Ball Push Press 15 Wall Ball G2OH Strength Front Squat (2RM) ON A 12:00 RUNNING...

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Thursday

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 – DB Deadlift MOVT 2 – Burpees *Both movements = 1 Set (No Measure) Push x Pull...

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Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP 3 ROUNDS :30 Bike 10 Alt Groiners 5 Inch Worms + Push-Up Into… SPECIFIC WARM-UP 3 ROUNDS :30 Bike (75% across) 5/5 Single Arm Upright Row 5/5...

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