Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 SHOULDER PREP 1:00 Jumping Jacks :30 Plank Shoulder Taps :30 Single Unders Into… AMRAP x 5 MINUTES (For Quality) 1 Wall Walk 15 Double Unders :30 Arm Crosses / Arm...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 SHOULDER PREP 1:00 Jumping Jacks :30 Plank Shoulder Taps :30 Single Unders Into… AMRAP x 5 MINUTES (For Quality) 1 Wall Walk 15 Double Unders :30 Arm Crosses /...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 SHOULDER PREP 1:00 Jumping Jacks :30 Plank Shoulder Taps :30 Single Unders Into… AMRAP x 5 MINUTES (For Quality) 1 Wall Walk 15 Double Unders :30 Arm Crosses...

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Friday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) AMRAP x 5 MINUTES 1:00 Cardio Choice 10 Glute Bridge-Ups 10 Alt. Lunges w/ a Twist (No Measure) Full-Body Strength Metcon (Weight) EMOM x 8 MINUTES MIN 1...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 200m Row 6/6 Alt. DB Deadlifts 20 Hollow Body Flutter Kicks 6/6 SA DB Curl to Press Strength Push Press (10-8-8) 10-8-8* Push Press *Build to a...

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Thursday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice -Rest :30- EMOM x 1 MINUTES :30 Jumping Jacks :30 Alt. Samson Stretches -Rest :30- EMOM x 1 MINUTES :30 Single DB Swings :30 High Knees (No...

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Thursday – ACTIVE RECOVERY

Crossfit RXD – NC COMP View Public Whiteboard Recovery Workout Warm-up (No Measure) ON A 15:00 RUNNING CLOCK… Move through a full range of motion with light weight. Pick at least 5 different movements. Start with light intensity and...

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Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Bootstrappers 10 Alt Groiners 10 Alt Samson Lunges Into … AMRAP x 5 MINUTES 10 Slam Ball Deadlifts 10 Slam Ball Lunges 10 Slam Ball Push Press 20...

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Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 100m Run 8/8 Reverse Lunges 30 Crossbody Mountain Climbers 8/8 Single Leg Romanian DL 10 Cat Cows Strength Deadlift (10-8-8) 10-8-8* Deadlift *Build...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No additional Conditioning. B. 60:00 GPP Warm-up Warm-up (No Measure) 3 SETS 20 Jumping Jacks 10 PVC Pass Thrus 10 Reverse Snow Angels 10 PVC Sotts Press...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 20 Jumping Jacks 10 PVC Pass Thrus 10 Reverse Snow Angels 10 PVC Sotts Press Into… 3 SETS* 20 Single Unders/ Double Unders 5 Behind The Neck Snatch Grip...

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Wednesday

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 20 Sit-Ups 40 Mountain Climbers 80 Single Unders Cardio Choice Until End… (No Measure) Bodyweight Pump...

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