Saturday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 10 Samson Stretches 10 Alt. Leg Swings 10 Alt. Knee to Chest (No Measure) Saturday Squats Metcon (Weight) EMOM...

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Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Jog 5 Burpees 10 RKBS (Athlete Choice) 15 Air Squats (Option to turn to KB Goblet squats) *Once this quick body weight warm-up is complete...

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Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (1 Rounds for time) 5 SETS 15/12 Cal Bike 7 Unbroken Ring Muscle-Ups -Rest 1:00 b/t Sets- (Score is Slowest Time)GOAL: SPRINT | Just brutal. You will not have enough rest...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 250/200m Row :30 Tuck Hold + 10 Alt. Deadbugs 5/5 PVC Pass Thrus 10 Banded (or bodyweight) Good Mornings Into .. 2 ROUNDS 250/200m Row 10 Strict Sit-Ups* 5/5...

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Friday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES :30 Jumping Jakcs :30 Bodyweight Goodmornings (No Measure) Full-Body Strength Metcon (Weight) 5 SETS ON A 10:00...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 500m Row w/ Remaining Time, AMRAP of: 6 Up Downs 8 Slam Ball Deadlifts* 10 Step Ups** *At 5:00, switch to Slam Balls **At 5:00...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) 2 SETS FOR QUALITY 2:00 EZ Row 10 Up-Downs 2:00 EZ Bike 50 Double Unders 50 Walking Lunges -Rest 2:00 Walking b/t Sets- (No Measure)-Rest as Needed b/t Part 1...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 KB Deadlift 10 Russian swing 5 Goblet Squat 10 Scap Push-ups + 5 Push-ups *Coach Note – After the Warm-up have your athletes grab a bench and...

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Thursday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 20 Mountain Climbers 10 DB Upright Row 10 DB Strict Press 10 Air Squats (No Measure) Push x Pull Strength...

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Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 200m Run @ Mod Pace 6 Push-Up to Pike 7 Up-Downs 8 DBL DB Push Press Coach’s Note — After completion of the Warm-Up, DBs can be put...

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Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) Amrap 6 MINUTES :30 Single unders 10 Air Squats 8 Strict Press 6 Tempo Front Squats 100 Meter jog Workout 13 Warriors (Time) 13 Rounds: 26 Double Unders 8 Clean and...

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