Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Arm Haulers 10 Hollow Rocks 10 Cossack Squats* Into… 2 ROUNDS 10 Scap Pull-Ups 5 Ring Rows or Strict Pull-Ups 10 Goblet Squats *Option to use the KB in...

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Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 1000/800m Row 5 Ring Muscle-Ups 30 Box Jump Overs (24/20) 5 Ring Muscle-Ups 30 Back Rack Lunges (135/95) 5 Ring...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike (EZ Pace) 20 Cross Body Mountain Climbers 5/5 DB Around the World into…. 2 ROUNDS :20 Bike (MOD Pace) 10 Alt DB Strict Press 5/5 DB Goblet Lunges...

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Tuesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 30 Mountain Climbers 20 Bicycle Crunches 10 Lateral Jumps Over DB 5 Up-Downs (No Measure) Push x Pull Strength...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) FOR QUALITY 25’ Toe Walk 25’ Heel Walk 25’ High Knees 25’ Butt Kickers 50’ Side Shuffle (Down and Back) 50’ Karaoke (Down and Back) 200m Run Into… 2 ROUNDS 20...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 30 Single Unders 10 BW Good Morning 10 Deadbugs 10 Glute Bridge-Ups Extended Warm-up Metcon (No Measure) 3 SETS FOR QUALITY 8/8 Single KB RDL...

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Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME* 10/8 Cal Bike -Rest Equal Time- 12/10 Cal Bike -Rest Equal Time- 15/12 Cal Bike -Rest Equal Time- 20/15 Cal Bike -Rest Equal Time- 15/12 Cal Bike -Rest...

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Monday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 20 Jumping Jacks + 20 DB Toe Taps (No Measure) Full-Body Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1...

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Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt. Cossack Squats (option to do Curtsy Squats) 8 Sumo Stance Good Mornings 6 Burpee Broad Jumps 200m Run Into … 3 ROUNDS 8/8 Lateral Step-Ups* 8 Air...

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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 2 Sit-Ups 2 Push-Ups (No Measure) Bodyweight Pump Metcon (No Measure) 3 SETS 30 DB Plank Taps 20 High Alt...

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Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK 500/400m Row (EZ) Immediately Into… 3 SETS 10 PVC Pass Throughs 5/5 PVC Around the World 10 Tempo PVC Overhead Squats (30X1) 5 PVC Sotts...

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