Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Distance) FOR DISTANCE Walk or Hike for at Least 45 Minutes. Keep a Brisk and Intentional Pace. Nasal Breathing Only. Weighted Vest Optional but Not Required. Outdoors...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS ON 3:00 CLOCK (9:00 total working time)… 50’ Shuttle Run 16 Walking Lunges 50’ Shuttle Run 16 Plank Shoulder Taps (every tap is 1) Max Meter Row in...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (1 Rounds for time) 5 SETS 30/24 Cal Bike -Rest 3:00 b/t Sets- (Score is Slowest Set)GOAL: Interval repeats. Can you be sub 2:00 on all 5 sets? Can you be sub 1:45? How...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Box Step-Ups 10 Plate Deadlifts 10 Plate Presses 10 Slow Deadbugs Into… 2 ROUNDS 6 Box Jumps 8 Plate G2OH :30 Hollow Body Flutter Kicks Strength...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 SET (5:00 CAP) 7/7 DB Curl to Arnold Press :20 DB Overhead Hold 12 Bird Dogs 10 Curtsey Lunges Extended Warm-up Metcon (No Measure) 2 SETS FOR QUALITY 3/3 DB...

Crossfit RXD – NC COMP View Public Whiteboard