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 High Knees :30 Air Squats (No Measure) Full-Body Strength Metcon (Weight) EMOM x 5 MINUTES 12 Alt. DB...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Calories) 10 SETS 1:00 Max Cal Bike -2:00 Rest b/t Sets- (Score is Cals) B. 60:00 GPP Warm-up Warm-up (No Measure) 400m Run into… AMRAP x 4 MINUTES 6 Alt. Box Step...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run into… AMRAP x 4 MINUTES 6 Alt. Box Step Ups 5 Clean Deadlifts 4 Hang Muscle Cleans 3 Shoulder Press Strength Push Press (5×5) 5×5 Push...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM X 6 MINUTES MIN 1 – :40 Single Unders MIN 2 – :40 Scap Push-ups MIN 3 – :40 Single Unders MIN 4 – :40 Push-ups MIN 5 – :40 Single...

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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) 3-4 ROUNDS (8:00 CAP) 100m Row 10 Alt Groiners 10 Scap Push-Ups 10 Plank to Pike Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES 500m Row 30...

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Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 7 MINUTES 200m Row 10 Good Mornings 10 Sit-ups 10 Burpees Strength Deadlift (5-5-5) 5-5-5 Tempo Deadlift (2111) (Score is Weight) Workout Metcon (Time) 4 ROUNDS...

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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… EMOM x 3 MINUTES 50 Single Unders into Max Lunges (No Measure) Bodyweight Pump Metcon (5 Rounds for time) 5 SETS ON A 10:00...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES 500m Row 30 Walking Lunges 30 Sit-Ups 400m Run 15 Ring Rows 3 Wall Walks (Score is Rounds + Reps) B. 60:00 GPP Warm-up...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 on/:10 off)* MVMT 1 – Single Unders MVMT 2 – High Single Unders MVMT 3 – Alt Right & Left Foot MVMT 4 – Backwards *2...

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Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 5 SETS (:20 ON / :10 OFF) MOVT 1 — Jumping Jacks MOVT 2 — Slam Balls Strength Metcon (No Measure) 3 SETS FOR QUALITY 5-7 Strict Pull-ups or 7-10 Slow Ring...

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