Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 100m Run 10 Glute Bridges 8/8 Bodyweight Single Leg RDLs 6/6 Reverse Lunges 5/5 Single DB Bent Over Rows Strength Metcon (Weight) EVERY 3:00 x 4 SETS*...

Crossfit RXD – NC COMP View Public Whiteboard

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS ON A 6:00 CLOCK 10 PVC Pass Thrus 10 DB Good Mornings 5 Lunge + Lunge + Squat* 10 Single DB Strict Press** *Lunge (R) + Lunge (L) + Squat = 1 Rep **After 1st...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 4 SETS (8:00 CAP) 1:00 Row 10 Samson Lunges 8 Alt. Groiners 8 KB Deadlifts * 10/10 Single Leg Glute Bridge-Ups * KB Deadlifts Switch to Russian KB Swings for Sets...

Crossfit RXD – Renegade Class View Public Whiteboard Warm-up Renegade Warm Up (No Measure) Renegade WarmUp -CrossOver Symmetry https://youtu.be/G6YCDflhA0k x10 High brackets Rows-H Flys-L Pulldowns-H Low Brackets 90/90-L Scaption-L Incline...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 100m Run 20 Mountain Climbers 5 BB Strict Press :10 BB OH Hold -Quick Rest b/t Sets- Workout Metcon (Time) 4 ROUNDS FOR TIME 400m Run 24 Sit-Ups 12 Push...