Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 EMOM 10 Burpees STATION 2 EMOM :45 Hard Row + :15 Easy Row STATION 3 EMOM 20 Plate Ground...

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Jumping Jacks :30 Arm Haulers :30 Lunges -Into- 1 ROUND :30 Burpees :30 Plank Hold :30 Air Squat Strength Bench Press (4×5*) 4×5* Bench Press...

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 5 Push-ups 10 Air Squats STATION 2 Run 400m STATION 3 AMRAP 5 Box Jumps 10 Hollow Rocks STATION 4 Run...

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 15 Jumping Jacks 5 DB Deadlift 5 DB Strict Press 5 DB Front Squat Strength Deadlift (1×5) ON A 10:00 RUNNING CLOCK… Heavy 5 Rep Deadlift...

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND* 1 Burpee 2 Air Squats 3 DB Push Press 4 Push-Ups 5 DB Front Squats 6 Ring Rows or DB Bent Over Rows 7 DB Suitcase (or Sumo) Deadlifts 8 Sit-Ups 9 DB Hang Power...

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit the “12 Days of NCFIT” workout with the class! Consider the additional “scale-ups”…...