Tuesday

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 – Jumping Jacks MOVT 2 – Air Squats *Both movements = 1 Set (No Measure) Push x...

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Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) ON A 10:00 RUNNING CLOCK… EZ Bike – Low Intensity Leg Flush (No Measure)GOAL: QUALITY | Perform AFTER your Strength Session. For today, if you...

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Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike* Into… AMRAP x 5 MINUTES 10 PVC Pass Through 5 PVC Deadlift 5 PVC OHS 5/5 SA Ring Rows *Increase Pace every :30 Workout Metcon (AMRAP – Reps)...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run buy in! THEN… AMRAP x 6 MINUTES 8 Push-Up + Downward Dog 8 Wall Ball Squats 8 Wall Ball Push Press 8 Kip Swings 8 Banded Lat Pull-Downs Strength Metcon...

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Monday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 10 DB Goblet Squats :30 Plank :30 Cardio Choice (No Measure) Full-Body Strength Metcon (Weight) E2MOM x 10...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 5/5 DB/KB RDL 10 Alt. Deadbugs 10 Scap Push-Up 5 Knee Push-Up Strength Deadlift (5-Rep Tng) ON A 12:00 RUNNING CLOCK… Build to 5-Rep TNG Deadlift*...

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Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Reps) 1. “OPEN 12.1” AMRAP x 7 MINUTES Burpees (Score is Reps)-Rest 3:00 b/t Parts 1 & 2- Metcon (AMRAP – Reps) 2. AMRAP x 7 MINUTES...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND (8min) :40 Arm + Hips Rowing 10 BB Deadlift to Above the Knee 10 Cat/ Cows 10 Box Step Ups Into 2 ROUNDS :40 Cal full slide 10 BB Deadlift to Below the Knee 10...

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Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 20 Jumping Jacks 15 V-Ups or Tuck-Ups 10 Alt. Lunges :30 Hollow Hold or Rocks Workout Metcon (No Measure) 4 SETS FOR QUALITY...

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Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike (chill pace) → :45 Bike (workout pace) → :30 Bike (aggressive sprint-like pace; what not to do in the workout) 5 Lunge-Lunge Squats + 5 Jumping Air...

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Sunday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 2 Sit-Ups 2 Push-Ups 2 Alt Spiderman (No Measure) Bodyweight Pump Metcon (No Measure) AMRAP x 4 MINUTES 20...

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