Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 4 SETS 6 Up-Downs 6 Single DB Front Squat 6 Ring Rows* *Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups Strength Back Squat (1×2 / 1×2 /...

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 – Bodyweight Goodmornings MOVT 2 – Mountain Climbers *Both movements = 1 Set (No...

Crossfit RXD – NC COMP View Public Whiteboard

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :25 Lateral Skaters + :25 Shuttle Runs MIN 2 – 5 Glute Bridge-Ups* + Glute Bridge Hold in the remainder of the minute MIN 3 –...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 10 Alt. DB Snatch (50/35) 5 Single DB OH Lunge (L) 5 Single DB OH Lunge (R) 10′ HS Walk* *Each 5′ interval...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Tuck Hold 5 KB Sumo Deadlifts 5 KB High Pulls 5 Up-Downs 5 Kip Swings* *In the 2nd round, progress to Knees to Chest or Toes to Bar/Something. Into …...