Thursday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 2 MINUTES :30 Jumping Jacks :30 Alt. Samson Stretches EMOM x 2 MINUTES :30 Burpees :30 Reverse Lunges (No Measure) Push x...

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Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 12 Alt Groiners 10 Bootstrappers 8 Inch Worms (No Push-Up) :30 Jumping Jacks Into… AMRAP x 5 MINUTES 10 Slam Ball Deadlifts 10 Slam Ball Strict...

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Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 6/6 DB Around the Worlds 9 Inchworm + Push-Up 12 Single DB Curl to Press 15 Single DB Good Mornings Strength Push Press (2×5) 3×5 @ 50%...

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Wednesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 30 Toe Taps 20 Russian Twists 10 Up-Downs (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps)...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 20-16-12-8-4 Handstand Push-Up 4-8-12-16-20 DB Box Step Overs (50/35)|(24/20) (Score is Time)GOAL: Go time. Unbroken everything. Looking for speed off the...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Scap Push-Ups 10/10 Single Leg Romanian Deadlifts 20 Shoulder Taps Into… AMRAP x 4 MINUTES 5 Push-up to Pike 10 Up-Downs 10 Alt Step-Ups...

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Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 Minutes MIN 1 – :40 Single Unders MIN 2 – 10/10 KB Deadlifts MIN 3 – 10 Lunge + Lunge + Air Squat MIN 4 – 8 Alt. Groiners + Max...

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Tuesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 10 Up-Downs + Max Sit-Ups (No Measure) Push x Pull Strength Metcon (Weight) E2MOM x 12 MINUTES 10/10 Single DB...

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Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Reps) EMOM x 25 MINUTES MIN 1 – :50 Walking Lunges MIN 2 – :50 Slam Balls (30/20) MIN 3 – :50 Burpee Over Ball MIN 4 – :50 Cal Row...

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Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS 4 Push-Up to Pike 8 Groiners 5 Hang Muscle Clean + 10 Elbow Punches 8 Air Squats Strength Shoulder Press (7-5-5-3-3) 7-5-5-3-3...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 100m jog 10 scap pushups 10 tuck ups 10 scap pullups Strength Metcon (No Measure) 4 SETS FOR QUALITY :30 Lying Leg to Pole -Rest :30- :30 Kip Swing + Knees Up*...

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