Saturday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 10 Jumping Jacks 10 Lunges 10 Air Squats (No Measure) Saturday Squats Metcon (Weight) EMOM x 12 MINUTES MIN 1...

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Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike (Ez-Moderate Pace) Immediately Into… 3 SETS FOR QUALITY 10/10 Banded Monster Walk Steps 10/10 Clam Shells 10 Tempo Hip Circle Air Squats (30X0) Workout...

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Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) 5 ROUNDS FOR TIME 6 Strict HSPU 8 Bar Muscle-Ups 10 Burpee Box Jump Over (24/20) (Score is Time)GOAL: EFFORT | All this barbell work this week…how about one...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 8/6 Cal. Bike (increase pace in 2nd round) 6 Air Squats + 6 Jumping Air Squats 12 Glute Bridge-Ups w/:02 Pause at Top Into … 2 ROUNDS 15/12 Cal. Bike (increase...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 4 Sets (10:00 CAP) 7/7 Single Arm Kickstand RDL’s 6/6 Half Kneeling Single Arm Curl to Arnold Press 5/5 Single Leg Glute Bridges :30 Quad Heel Taps Workout D.T...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) 2 SETS FOR QUALITY 2:00 EZ Row 10 Up-Downs 2:00 EZ Bike 50 Double Unders 50 Walking Lunges -Rest 2:00 Walking b/t Sets- (No Measure)-Rest as Needed b/t Part 1...

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Friday

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 50 Glute Bridges 40 Mountain Climbers 30 Jumping Jacks 20 Hollow Rocks (No Measure) Full-Body Strength Metcon...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES or 3 Rounds :30 bike 10 Step-Ups 10 Barbell Strict Press 10 Sit ups 10 Piked Shoulder Taps Strength Metcon (Weight) 5 SETS* 1 Strict Press + 2 Push...

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Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 7/7 SA False Grip Ring Rows 8 Step-Ups 9 Tuck-Ups 1:00 Bike Workout Metcon (Time) 12 ROUNDS FOR TIME 4 Up-Down Box Climb Overs (30/24)* 2 Ring or...

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Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 100m Run 10 Glute Bridges 8/8 Bodyweight Single Leg RDLs 6/6 Reverse Lunges 5/5 Single DB Bent Over Rows Strength Metcon (Weight) EVERY 3:00 x 4 SETS*...

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Thursday

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 – DB Deadlift MOVT 2 – Burpees *Both movements = 1 Set (No Measure) Push x Pull...

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