Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 30/24 Cal Row* 30′ HS Walk** *Each 5 Cals is 1 Rep (4 cals for the 24) **Each 5′ Section is 1 Rep. Setup the...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 15 Jumping Jacks 10 Groiners 10 BB Good Morning 10 Front Rack Elbow Punches Workout Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Cool Down Metcon (No...

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Tuesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES* MIN 1 – :45 Single DB Press MIN 2 – :45 Single DB Front Squats *Hold DB Across Chest (No Measure)...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Run / Bike / Row / or Jump Rope Into… 1×20’ Down & Back Knees to Chest Heels to Butt Toe Walk Heel Walk High Knees Butt Kickers Single Leg Hops...

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Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) 3 ROUNDS FOR TIME 200m Run 15/12/9 DB Devil’s Press (35/20)* *Round 1 = 15 reps Round 2 = 12 reps Round 3 = 9 reps (Score is Time)GOAL: No messing around in...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 4 Lunge-Lunge-Squat w/Medicine Ball in Front Rack* 4 Alt. Step-Overs 4 Medicine Ball Squat Cleans *At the 2:30 mark, switch to a Lungester …...

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Monday

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. Lunges 10 Air Squats 10 Sit-Ups (No Measure) Full-Body Strength Metcon (AMRAP –...

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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 Bent Over Rows 8 Sit-ups 8 DB Floor Press (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and...

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Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 4 Lunge-Lunge-Squat w/Medicine Ball in Front Rack* 4 Alt. Step-Overs 4 Medicine Ball Squat Cleans *At the 2:30 mark, switch to a Lungester …...

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Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 PVC Passes (shrug up through middle) 5 Wide Grip PVC Thrusters (behind neck) 5 Up-Down w/ Tall Jump 5 Tuck-Ups or Sit-Ups Strength Metcon...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Jog 5 Air Squats + 5 Jumping Air Squats 5 Scap Push-Ups 20 Alt. Plank Shoulder Taps 5 Burpees 5/5 Side Plank Rotations Into … 2 ROUNDS 5 Body Weight Good...

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