Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 50m Shuttle Run 20 Shoulder Taps 10 Up-Downs 5 Push-ups Strength Push Press (5-5-5*) 5-5-5* Push Press *Keep weight light-moderate for all sets...

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES Run/Bike/Row into… 2 ROUNDS :30 Side Plank (R) :30 Side Plank (L) 10 Up-Down + 2 Push-Up* 10 Alt. Deadbugs *1 Rep = Jump back into a tall...

Crossfit RXD – NC COMP View Public Whiteboard

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Lunges 20 Lateral Hops over DBs 6 Goblet Squats 4 DB Upright Rows Strength Metcon (No Measure) EMOM x 9 MINUTES MIN 1 – :40 Weighted Hollow...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 200m Wall Ball (or Backpack) Run 20 Wall Ball or DB Thrusters 20 Plank Wall Ball Rolls (hand to hand) 20 Burpees *Review the double under today with a...

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 60 Russian KBS *EMOM 10 Box Jumps STATION 2 60 Alt. DB Snatch *EMOM 12 Sit-Ups STATION 3 60 Burpees *EMOM 10...