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...

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...

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...

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...

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...

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...