Saturday

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...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Jog 5 Air Squats + 5 Jumping Air Squats 5 Scap Push-Ups 20 Alt. Plank Shoulder Taps 5 Burpees 5/5 Side Plank Rotations Into … 2 ROUNDS 5 Body Weight Good...

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Saturday

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...

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Friday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES 10 Single DB Russian Swing + Max Sit-ups (No Measure) Full-Body Strength Metcon (No Measure) 4 SETS ON A 12:00...

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Friday

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...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 100m Run 7/7 Single DB Curl to Around the World 7/7 Single DB Strict Press + Tricep Extension 10 Tuck-Ups w/ :02 Hold INTO.. 1 ROUND 100m Run 7/7 Single DB Curl...

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Friday

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...

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Thursday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 3/3 SA DB Deadlift 3/3 SA DB Upright Row 3 Up-Downs 3 Burpees (No Measure) Push x Pull Strength Metcon...

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Thursday

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...

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Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 200m Row 10 Good Mornings 10 Cat Cows 5 Inchworms + Down Dog Strength Deadlift (5-Rep Heavy ) ON A 20:00 RUNNING CLOCK… Build to a 5-Rep Heavy...

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Wednesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L) MIN 2 – :45 Single DB Front Squats* *Hold DB...

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