Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 1:00 Cardio Choice 100 Single Unders 50 Mountain Climbers 40 Jumping Jacks 20 Hollow Rocks (No Measure) Full-Body Strength Metcon...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES* 3 Inch Worm + Push Up 10 Scap Push Ups 20 Alt. Shoulder Taps 10 Tuck Ups 10 Scap Pull Ups 10 Kip Swings *This should be a slow and intentional...

Crossfit RXD – NC COMP View Public Whiteboard

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Strokes on Rower 20 Shoulder Taps 30 Single Unders Into… 2 ROUNDS 10 Cal Row 5 Inch Worms + Push-Up 30 Single or Double Unders Strength Sumo Deadlift...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS :30 Lunges :30 Ring Rows :30 Mountain Climbers :30 Up-Downs Strength Back Squat (5-5-5-5) 5-5-5-5 Tempo Back Squat (1111) (Score is Weight) Workout Metcon (Time)...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) ON A 20:00 RUNNING CLOCK… Just move. Wear a weight vest if you have one. Run, bike, row, or use your body. Execute 20min of non-stop work at a...