Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (3:00 CAP) :30 Tuck/Hollow Hold 10 Arm Haulers 5/5 Moose Antlers 10 Staggered Stance Alt. Steps* *I refer to these as the “2 step ‘n’ scoop”. Place...

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 (No Measure) Bodyweight Pump Metcon (No Measure) EVERY 3:00 x 3 SETS 12 Controlled...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 100m Jog MIN 2 – 5 Scap Push-Ups + 10 Kip Swings MIN 3 – 10 Burpees + 10 Air Squats Strength Metcon (Weight) 3 SETS :30 Chin...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Jog 5/5 Single Arm Ring Rows 10 Alt. Samson Lunge 10 Tuck-Ups Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 8 Plate...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 1:00 Row 10 Step-ups 10 Glute Bridges 5/5 Curtsey Squats Strength Deadlift (6-6-6) 6-6-6* Deadlift *Build to a Heavy weight. (Score is Weight) Workout...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike :30 Jumping Jacks :30 Lunges :30 Shoulder Taps Into… 3 ROUNDS 10 Good Mornings 8 Step-Ups 6 Slow Alt. Bird Dogs 4 Up-Down + Push-Up Workout SWEET...