Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 2 Wall Walks 10 DB Plank Taps 6/6 DB Arnold Press 8 Up Downs Strength Shoulder Press (2RM) ON A 15:00 RUNNING CLOCK… Build to a 2RM Strict Press...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 8 Groiners 8 Bootstrappers 8 Kang Squats 8 Slow Air Squats Strength Back Squat (10-10-10-10-10) EVERY 2:00 x 5 SETS* 10 Back Squat *Start light and build to...

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Monday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 2:00 Cardio Choice 10 DB Suitcase Lunges 10 DB Curl to Press 10 Up-Downs (No Measure) Full-Body Strength Metcon (AMRAP – Reps)...

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Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) 4 ROUNDS FOR TIME 500m Row 15 DB Hang Power Clean (50/35) (Score is Time) B. 60:00 GPP Warm-up Warm-up (No Measure) 3 ROUNDS 2 Wall Walks 10 DB Plank Taps 6/6 DB...

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Sunday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 30 Single Unders 5 Burpees 30 Mountain Climbers (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and...

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Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 5 Up-Downs 5/5 Single Leg Glute Bridge-Ups 10/10 Side Plank Hip Taps* 10 Alt. Reverse Lunges *In a Side Plank position, slowly lower your hips down to...

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Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS :15 Lateral Leg Swings (R) :15 Lateral Leg Swings (L) :15 Butt Kickers :15 High Knees :15 Squat Jumps :15 Tuck Jumps -:30 Rest b/t Sets- 2 SETS 100m Run 10...

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Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target Warm-up (No Measure) -Rest 10:00- CrossFit Games Open 11.3 (AMRAP – Rounds and...

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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 (AMRAP – Rounds and Reps) 4...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (6 MINUTE CAP) 100m Jog 5 Slam Ball Deadlifts + 5 Slam Ball Push Press* 5 DB Hang Power Cleans 25 Single-Unders** *10 Slam Balls in 2nd Round **25...

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Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 1 SET 1:00 Cat Cow 1:00 Inch Worms 1:00 Alt. Groiners 1:00 Plank Into… 2-3 ROUNDS 10 Scap Pull-Ups 5 Empty Barbell Slow Good Mornings 10 Empty Barbell Bent Over...

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