Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… 8/6 Cal Bike 10 PVC Pass Thrus 10 Up-Downs → 10 Burpees → 10 Burpee Broad Jumps 10 Lunges → 10 Jumping Lunges → 10 Barbell Back...

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 2:00 Hard Row 1:00 Recover 2:00 Hard Row STATION 2 EMOM 10 Alt. DB Snatch 10 Sit-ups STATION 3 AMRAP 5 DB...

Crossfit RXD – Renegade Training View Public Whiteboard

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 7 MINUTES 2 Wall Walks 6 Up-Downs 10 Push-ups 20 Mountain Climbers :20 Plank Hold :20 Hollow Hold Strength Metcon (Weight) 3 SETS 16 Alt. DB Press* 1:00 Bar...

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Up-Downs* 10 Mountain Climbers 5/5 SA DB OH Lunges → 10 Single DB Front Squats** *No push-up burpee; arms stay straight, jump back into a tall...

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 EZ Warm-up on the Bike (blood flow!) Into… 3 SETS 10 Alt. Groiners w/ Reach-Up* 5 Plate Bent Over Rows 5 Plate 1 + ¼ Front Squats (:01...