Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 200m Run 10 Barbell good mornings 20 Alt. Behind the Neck Elbow Punches 10 Back Rack Squat Jumps 10 Hang Muscle Cleans 10 Strict Press 10...

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Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) IN TEAMS OF 2 (OR SOLO) … 2 ROUNDS P1: 200m Med. Ball Run P2: 10 Air Squats + 10 Glute Bridge-Ups + Hollow Hold until partner comes back Extended Warm-up Metcon...

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Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Warm-up (No Measure) ON A 20:00 RUNNING CLOCK… Walk, Hike, Run at a brisk pace while nasal breathing only. Do not do this session for distance or for intensity. This is all...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Workout Metcon (Time) For time: 50-40-30-20-10 Up Downs Lunges Lying Leg Raises Optional Finisher Metcon (No Measure) 3 SETS :30 Hollow Hold 1:00 Plank :30 Hollow Hold 1:00 Quad Heel Taps (No...

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Saturday

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 Jumping Jacks 10 Lunges 10 Air Squats (No Measure) Saturday Squats Metcon (Weight) 5 SETS ON 15:00...

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Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK (w/ a light-moderate KB) 2 SETS :30 Bootstrappers :30 Groiners 2 SETS :30 Mountain Climbers :30 Push-Ups to Pike 2 SETS :30 Hollow Body...

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Friday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 1:00 Cardio Choice 100 Single Unders 50 Mountain Climbers 40 Jumping Jacks 20 Hollow Rocks (No Measure) Full-Body Strength Metcon...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Warm-up (No Measure) Rest! No Additional Work Today. Note this is an intentionally lighter week! We want you to invest some of the time you might have spent in the gym with your...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Alt Groiners 10 Bootstrappers 10 Bird Dogs 10 Deadbugs Into… ON A 7:00 CLOCK… 2:00 Bike 30 Alt Reverse Lunges w/ Torso Twist* 20 Banded Monster Walks**...

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