Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (6:00 CAP) 5 Bootstrappers 7 KB Romanian Deadlifts 10 Tuck-Ups :30 single unders (normal speed,fast,high jump) *Switch to Bodyweight Goodmornings for second...

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Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (10:00 Cap) 1:00 Row 10 Slow Quadruped Shoulder Taps 5 Push-Up to Pike 10 Hollow Rocks Skill Metcon (No Measure) ON A 15:00 RUNNING CLOCK… Practice...

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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… 3 SETS :30 DB Strict Press :30 Goblet Squats into… AMRAP x 1 MINUTE Max Alt. V-ups (No Measure) Push x Pull Strength...

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Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 200m Jog 5/5 Plate Around the Worlds :30/:30 Single Arm Plate Waiter Hold Into … 2 ROUNDS 200m Run 5 Empty Barbell Strict Press :30 Hollow Hold Strength Push...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Reps) EMOM x 12 MINUTES MIN 1 – 3 Rope Climbs MIN 2 – :45 Max Burpees (Score is Lowest Reps)GOAL: EFFORT | Don’t hold back on the burpees...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets* 10 Banded Clam Shells 10/10 Monster Walks (10 Steps Forward/ 10 Steps Backwards) Into…. 2 Sets 10 Groiners 10 Banded Pull-Throughs ** 10 Barbell Kang...

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Wednesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 12 Jumping Jacks 12 Lunges 12 Glute Bridge-Ups (No Measure) Bodyweight Pump Metcon (No Measure) EMOM x 6...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS* 1:00 Legs Only Bike → 1:00 Arms Only Bike → 1:00 Arms + Legs Bike 10 Tempo Air Squats → Faster Air Squats → Jumping Air Squats 5 Empty Barbell Clean Deadlifts...

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Tuesday

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 High Knees 10 DB Deadlift 10 Bent Over Rows (No Measure) Push x Pull Strength Metcon (Weight) 4 SETS FOR MAX...

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Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (7:00 CAP) 100m Run 10/10 Leg Swings 8 Samson Lunges 8 Good Mornings 10 Dead Bugs Into… 2 SETS 200m Run 5 Lunge + Lunge + Air Squat 10 Plate Ground to...

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Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsGOAL: SPRINT | Everything unbroken? Sub 5:00? If you arent interested in doing HSPU, can you make this more of a...

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