Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 DB Strict Press 10 Sit-ups 20 Single Unders Strength Shoulder Press (5-5-5-5) 5-5-5-5 Tempo Strict Press (1111) (Score is Weight) Workout Metcon...

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Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Strokes on Rower 20 Shoulder Taps 30 Single Unders Into… 2 ROUNDS 10 Cal Row 5 Inch Worms + Push-Up 30 Single or Double Unders Strength Sumo Deadlift...

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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… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – DB Deadlift MOVT 2 – Burpees *Both movements = 1 Set (No Measure) Push x Pull...

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Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS :30 Lunges :30 Ring Rows :30 Mountain Climbers :30 Up-Downs Strength Back Squat (5-5-5-5) 5-5-5-5 Tempo Back Squat (1111) (Score is Weight) Workout Metcon (Time)...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Scap Push-Ups 10 Scap Pull-Ups 10 Moose Antlers/Arm 10 KB Deadlifts 20 Walking Lunges Skill Metcon (No Measure) ON A 10:00 RUNNING...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) ON A 20:00 RUNNING CLOCK… Just move. Wear a weight vest if you have one. Run, bike, row, or use your body. Execute 20min of non-stop work at a...

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Wednesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 10 Alt. Groiners 10 Air Squats 10 Alt. Reverse Lunges (No Measure) Bodyweight Pump Metcon (AMRAP –...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 16 Jumping Jacks 8 Alt. DB Bent Over Row 8 Scap Push-ups 8 Sit-ups Strength Bench Press (5-5-5-5) 5-5-5-5 Tempo Bench Press (1111) (Score is Weight)...

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Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 200m Run MIN 2 – 15 Toes to Bar -Rest 5:00- EMOM x 10 MINUTES MIN 1 – Row 200m MIN 2 – 15 Box Step Overs...

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Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Plank to Pike Into … AMRAP x 4 MINUTES 10 Cossack Squats 8 Medball Strict Press 6 Medball Front Squats...

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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 7 Push-ups into Max Mountain Climbers or Max Double Unders* *Athlete Choice for “Max” Rep Movement...

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