Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (3 Rounds for time) 3 SETS 60 Cal Bike 30 Burpees Over Rower 1000m Row -Rest 1/2 time b/t Sets- *If set takes you 8 minutes, rest 4 minutes. B. 60:00 GPP Warm-up...

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 12 MINUTES 5 Light DB Devil’s Press 15 Jumping Jacks 10 Ring Rows 10 Straight Leg Sit-ups (minimize arm throw) 10 Scap Pull-ups (slow...

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Russian KBS 10 KB High Pulls 7 Scap Pull-ups 200m Row Strength Weighted Pull-ups (Find 3RM) ON A 10:00 RUNNING CLOCK… Find a 3RM Weighted Pull-up or...

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round: 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Push-ups 15 Air Squats STATION 2 AMRAP 10 Ring Rows 20 Mountain Climbers STATION 3 AMRAP 10 Plate...

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS (4:00 in total) :15 WORK AT EACH MOVEMENT Jumping Jacks Groiners (or mountain climbers) Up-Downs Med. Ball Deadlifts Workout Metcon (No Measure) EMOM x 15...

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 3 Burpees Every Minute then… Run for Distance STATION 2 3 Burpees Every Minute then… Bike for...