Sunday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 2 Sit-Ups 2 Push-Ups (No Measure) Bodyweight Pump Metcon (No Measure) 3 SETS 30 DB Plank Taps 20 High Alt...

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Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 1:00 Bike :30 Bar or Ring Hang 10 Kip Swings (Bar or Ring) 10 KB Deadlifts 8 RKBS 6/6 Single Arm KB Push Press Workout Metcon (Time) 2 ROUNDS...

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Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (3:00 CAP) 10 Arm Haulers 8 Up-Downs 6 Push-Up to Pike Position Into … 2 ROUNDS (3:00 CAP) 10 Alt. Step-Ups 8 DBL DB Strict Press 6 Devil’s Press Strength...

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Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Cardio Choice Into… AMRAP x 8 MINUTES 10 Scap Push Ups 20 Shoulder Taps 10 Samson Lunges 10 Elbow Punches w/ Barbell Workout Metcon (No Measure) EMOM x 20...

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Saturday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES 12 Air Squats + Max Plank Hold (No Measure) Saturday Squats Metcon (Weight) EMOM x 9 MINUTES MIN 1 – Slow...

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Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) 2 ROUNDS FOR TIME 7 Muscle-Ups 30 Kettlebell Swings (53/35)|(35/26) 20/15 Cal Row -Rest 2:00- 2 ROUNDS FOR TIME 7 Muscle-Ups 30 Kettlebell Swings (53/35)|(35/26)...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Upright KB High Pulls (Right) 5 KB Push Press (Right) 5 Upright KB High Pulls (Left) 5 KB Push Press (Left) :30 Row 10 Kip Swings Strength Metcon...

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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… AMRAP x 3 MINUTES 10 DB Bent Over Rows 8 Lateral Jumps Over DB 3/3 Single DB Deadlift (No Measure) Full-Body Strength Metcon (No...

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Friday

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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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 PVC Pass Throughs 10 Alt. Groiners 20 Jumping Jacks 2 ROUNDS 10 Bootstrappers 10 Behind the Neck Snatch Grip Shoulder Presses 20 Single Unders 2 ROUNDS...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 7 MINUTES MIN 1: :45 Single Unders MIN 2: 10/10 SA DB Deadlifts MIN 3: :45 High Jump Single Unders MIN 4: 20 PVC Deadlifts MIN 5: :45 Double Under/Attempts MIN...

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