Sunday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 1 MINUTE Max Reverse Lunges into… AMRAP x 1 MINUTE Max DB Upright Rows into… AMRAP x 1 MINUTE Max High Knees...

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Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (:20 ON / :10 OFF)* MVMT 1 – Tuck-Ups*** MVMT 2 – KB Suitcase Deadlifts MVMT 3 – Air Squats** *1 Set = 1 round of Tuck-Ups, KB DL, & Air...

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Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES Row/Bike 1:00 5 Push Up to Pike 10 Shoulder Taps 10 Box Step Ups 5/5 Single DB Up Downs Strength Metcon (No Measure) 3 SETS Max Reps DB Floor...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Row 4/4 Single Arm Supinated Ring Row 5 (Deficit Optional) Push-ups 6 Alt. DB Renegade Rows Strength Metcon (No Measure) EVERY 3:00 x 4 SETS 10...

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Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Kang Squats 10 Alt. Groiners 20 Mountain Climbers Into… AMRAP x 5 MINUTES 5 Med Ball Front Squats 10 Med Ball Push Press 20 Jumping Jacks...

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Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 10-8-6-4-2 Power Clean* 20-16-12-16-20 Burpee Over Bar *Power Clean Weights… 10 = 155/105 8 = 185/135 6 = 225/155 4 = 255/175 2 = 275/185 (Score is...

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Saturday

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 – Air Squats MOVT 2 – Alt. Groiners *Both movements = 1 Set (No Measure) Saturday...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Reps) 2 SETS 1:30 – Calorie Bike 1:30 – Max Double DB Burpees (Athlete Choice) 1:30 – Max DB Box Step-Ups (24/20) 1:30 – Max DB...

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Friday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 5 Sit-Ups 10 Jumping Air Squats 30 Mountain Climbers (No Measure) Full-Body Strength Metcon (Weight) 5 SETS ON...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (6:00 CAP) 100m Run 10 Good Mornings 10 Reverse Lunges 10 Slam Balls 10 Groiners Strength Deadlift (7-7-7-7-7-7) 6 SETS ON A 12:00 CLOCK… 7 Deadlift...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (5:00 Cap) 200m Run 10 Good Mornings 8 Inch Worms Into… 2 ROUNDS (5:00 Cap) 5 Behind the Neck Snatch Grip Presses 5 Behind the Neck Snatch Grip Presses in...

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