Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 10 Jumping Jacks 10 Alt. Pike Shoulder Taps 10 Air Squats 10 Sit-Ups (No Measure) Full-Body Strength Metcon...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS ON A 5:00 RUNNING CLOCK… 5 Inchworm w/o Push-Up 10 Push-Up to Pike 15/12 Cal Row 20 Alt. Groiners Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK…...

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...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS W/ AN EMPTY BAR 4 Good Mornings 4 RDL’s 6 Upright Rows 6 Hang Muscle-Cleans Workout Metcon (Weight) 1. ON A 15:00 RUNNING CLOCK… Build to a Heavy...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) “DANNY” AMRAP x 20 MINUTES 30 Box Jumps (24/20) 20 Push Presses (115/75) 30 Pull-Ups (Score is Rounds + Reps) KG BB...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 10 Lunges 10 Scap Ring Rows 8 Single Ring Ring Rows Into… 2 ROUNDS 100m Run 8 Russian KB Swings 8 KB Goblet Squats 8 Scap Pull-Ups 8 Kip Swings...