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 Inch Worms 8 Sit-ups 8 Push-Ups (No Measure) Bodyweight Pump Metcon (No Measure) ON A 6:00 CLOCK… 2:00...

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Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 2 MINUTES 15 Glute Bridge-Ups 10 Alt. Step-Ups Into … AMRAP x 4 MINUTES 5 RKBS 5 Single KB Sumo Deadlift 5 Box Jumps 5 Hollow Rocks Strength Metcon (No Measure)...

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Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) FOR TIME (10:00 CAP) 400m Jog Into… 3 ROUNDS 10 Walking Alt. Samson Stretches 10 Walking Alt. Leg Kicks 5 Inch Worms w/ Push-Up Into… 200m Jog Strength Metcon...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 5 Slam Ball Deadlifts 10 Alt. Plank Slam Ball Rolls* 5 Slam Ball Ground to Overhead 20 Slam Ball Russian Twists *Start in a Plank position with the...

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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 14 MINUTES 10 Squat Rotations 10...

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Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Row (Increasing Effort top of each minute) Into… AMRAP x 5 MINUTES 10 Air Squats 5 Tuck Jumps 10 Empty Barbell Strict Press 5 Burpee Broad Jumps Workout...

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Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) 1. EMOM x 10 MINUTES MIN 1 – :45 Alt. Pistols MIN 2 – :45 Handstand Hold on Wall (No Measure) 2. EMOM x 10 MINUTES MIN 1 – :45 Unbroken DB...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds) AMRAP x 10 MINUTES 100m Run :15 Rest 150m Row :15 Rest (Score is Rounds) Metcon (Distance) ON A 15:00 RUNNING CLOCK… Run for Distance* Run for...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Air Squats 8 Bent Over Row 8 Scap Push-ups 16 Jumping Jacks Strength Back Squat (8-8-8) 8-8-8* Back Squat *Start moderate-heavy and end heavy...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES :30 Bike* 8 Scap Pull-Ups 10 Tight Kipping Swings 12 Empty BB RDL *Increase pace 3-4 RPMs each round Skill Metcon (No Measure) EMOM x 15 MINUTES...

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Friday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES 10 Single DB Russian Swing + Max Sit-ups (No Measure) Full-Body Strength Metcon (AMRAP – Rounds and Reps)...

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