Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 250m Row 20 Wall Ball Deadlift 20 Wall Ball Squats 20 Wall Ball Strict Press 10/10 Split Squats 20 Glute Bridges Strength Metcon (Weight)...

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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 5 Sit-Ups 10 Jumping Air Squats 30 Mountain Climbers (No Measure) Full-Body Strength Metcon (Weight) 5 SETS ON...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) EMOM x 20 MINUTES* MIN 1 – :50 Cal Row, Bike, or Run MIN 2 – 30′ HS Walk or :50 HS Practice* MIN 3 – 16 Alt. Pistols or :50 Pistol...

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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… 3 SETS :30 DB Strict Press :30 Goblet Squats into… AMRAP x 1 MINUTE Max Alt. V-ups (No Measure) Push x Pull Strength...

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Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Bike/ Row/ Run (Nasal Breathing, EZ Pace) Into… 3 ROUNDS 10 Glute Bridges 20 Shoulder Taps 10 Air Squats Workout Metcon (No Measure) EMOM x 28 MINUTES* MIN 1...

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Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Bike 20 Shoulder Taps :20 Hollow Body Hold 10 Reverse Lunges 10 Russian KBS Strength Deadlift (8-8-8) 8-8-8* Deadlift *Start moderate build to...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 8 Bootstrappers 10 Alt Groiners 12 Alt Cossack Squats Into… 3 ROUNDS :30 Bike (EZ pace) 5 Inch Worms + Push-Up 10 Tempo Squats (3111) w/ empty...

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Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 20 Up-Downs 10 Empty Barbell Strict Press :30 OH Barbell Hold :30 OH Barbell Walk 10 Push-ups 10 Burpees Strength Shoulder Press (8-8-8)...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning – Just get after the NCMETCON Baselines and tests for 5-Rep efforts! (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure)...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 4 Rounds 1 Burpee 2 Alt. Step-ups (3&4 box jump) 3 Air Squats 4 Tuck-ups Strength Back Squat (8-8-8) 8-8-8* Back Squat *Start moderate build to moderate-heavy...

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Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Sumo Stance Good Morning :20 Active Hang* 30 Mountain Climbers *Athletes should focus on depressing shoulders down and back. Extended Warm-up Metcon...

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