Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Warm-up (No Measure) FOR RECOVERY* 10:00 Silent EZ Bike 10:00 Silent EZ Row 10:00 Silent Stretching & Recovery *Nasal Breathing OnlyGOAL: QUALITY | Feel free to perform this...

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...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS… 5 Narrow Stance Squats 5 Regular Stance Squats 5 Wide Stance Squats (2nd Round w/ WB in Front Rack) 2 ROUNDS… 30s Bike 10 Alternating...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (6 MINUTE CAP) :30 Row 20s/m 25 s/m 30 s/m :20 Tuck Hold – 3rd round situps 10 Good Mornings 5 Inchworm + Down Dog Strength Deadlift (10-10-10*) *Build...

Crossfit RXD – NC COMP View Public Whiteboard

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES :30 Single Unders* 12 Banded Upright Rows 12 Banded Bent Over Rows :30 WB Strict Press* At the 3:30 mark switch the Single Unders into Double Unders...