Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Plate Hops 10 Step Ups 10 Plate Ground to Overhead 5 Push-Up to Pike Into… 2 ROUNDS 7 Box Jumps 10 Elbow Punches 5 Push Press 5 Front Squat...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 6 min.. 1 Round of.. 10 Good Mornings 10 Lunges 10 Cat/Cows :30 Tuck Hold Into… AMRAP 3/3 SA KB Deadlift 3/3 SA KB Russian Swing 6 Alt. KB Goblet Lunges 6 Sit-Ups...

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Monday

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...

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Sunday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 1 MINUTE Max Reverse Lunges into… AMRAP x 1 MINUTE Max DB Upright Rows into… AMRAP x 1 MINUTE Max High Knees...

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Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10/8 Cal. Row 10 Alt. Lunges 15 Jumping Jacks 5/5 Half Kneeling Arnold Presses Into … 2 ROUNDS 10/8 Cal. Row (at workout pace) 10 Alt. Step-Ups (Single DB...

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Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 on/:10 off) (8 SETS) Cal Bike *Increasing efforts every round, starting easy and finishing with a sprint. Immediately Into… 3 SETS ON A 5:00 RUNNING...

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Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 400m Run 800m KB Farmer Carry (70/53) 800m MedBall Run (20/14) 400m Farmer Carry 400m MedBall Run 800m Run (Score is Time)GOAL: GRIND | Complete AFTER your...

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Saturday

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 – Air Squats MOVT 2 – Alt. Groiners *Both movements = 1 Set (No Measure) Saturday...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES :30 Bike 5/5 Single Arm DB Deadlift 5 Up-Downs 5/5 Single Arm DB Push Press Strength Metcon (Weight) EMOM x 10 MINUTES* 1 High Hang Power Snatch + 2...

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Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES (With an empty bar or PVC Pipe) 5 PVC Pass Throughs 5 Behind the Neck Snatch Grip Shoulder Press 5 Hang High Pulls w/ Wide Grip 5 Overhead Squat...

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Friday

Announcements Social Night at Brewery X Join your fellow RXD athletes for a get together at Brewery X on Friday, July 30th, starting at 7pm. Hope to see you there! Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (2...

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