Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Bootstrappers 5 Tempo Air Squats (3131) 10 Narrow Stance Air Squats 5 Wide Stance Air Squats Into… 2 ROUNDS (With PVC/ Band/ Plate) 10 PVC or Band Pass...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Russian KBS or 8 DBL DB Swing 6 Goblet Reverse Lunges 2/2 SA KB or DB Thruster Into… 1 ROUND 10 Groiners 10 Cossack Squats 10 Kang Squats...

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Alt. DB Snatch STATION 2 Alt. V-Ups STATION 3 Alt. Lunges STATION 4 Mountain...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 25 Jumping Jacks 25 Mountain Climbers 25 Lateral Jumps over DB -into- 2 ROUNDS 10 Alt. DB Press 10 Alt. DB Bent Over Rows 10 DBL DB Swings 10 DB Burpees...

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 200m Jog then … 1-2 ROUNDS 5 Scap Push-Ups + 5 Push-Ups 10 Alt. Reverse Lunges 5/5 DB (or Backpack) Bent Over Row 25ft. Crab Walk Feet First 25ft. Crab Walk Hands...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 100m Run 10 Lunges 100m Run 10 Air Squats 100m Run 8 Up-Downs Strength Metcon (Weight) 3 SETS 8/8 Reverse Front Rack Lunges 25 Banded Glute Bridges...