Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike 3 Inch Worms w/ push-up 6 Box Step Overs → 6 Box Jumps w/ Step Down Workout Metcon (2 Rounds for reps) 2 SETS 2:00 Max Cal. Bike -Rest :30- 1:30 Max...

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8/6 Cal Bike 5/5 DB Strict Press 10 Face Pulls 20 Mountain Climbers Strength Push Press (3RM) EVERY 1:15 x 7 SETS* 3 Push Press *Start at a...

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Easy pace on Bike/Row/Ski Then… ALT EMOM x 12 MIN: Min 1: Alt. Lunges → Jumping Split Lunges → Alt. Box Step Ups → Box Step Overs Min 2...

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP Cal Bike STATION 2 AMRAP 7 DB Deadlifts 5 Box Jumps STATION 3 AMRAP Meter Run STATION 4 AMRAP 7 DB Hang...

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) 1. FOR QUALITY 5:00 EZ Bike 2. FOR QUALITY 10:00 Stretch & Mobilize as Needed for the Heavy Front Squats B. 60:00 GPP Warm-up Warm-up (No...

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (7 MIN CAP) 15/10 Cal. Row → 18/14 Cal. Row 10 Up-Downs → 10 Jumps over the erg 20 Alt. Plank Shoulder Taps → 5 Push-Up to Down Dog MOCK RUN (3 MIN CAP) EMOM x...