Thursday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 1:00 Max Burpees :30 Push-up Plank STATION 2 1:00 10m Shuttle Run :30 Squat Hold STATION 3...

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Thursday

Crossfit RXD – NCBURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 1:00 Max Burpees :30 Push-up Plank STATION 2 1:00 10m Shuttle Run :30 Squat Hold STATION 3...

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Thursday

Crossfit RXD – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) Play a Game! Then… 1 ROUND of… 20 Jumping Jacks 40 Mountain Climbers 20 Lunges 40 Hollow Flutter Kicks 20 Groiners with Twist 20 Air Squats 10 Forward Leg...

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Thursday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 200m Row :30 Sprint on Bike Extended Warm-up Warm-up (No Measure) 3 SETS 40′ Jog 20′ High Knees 20′ Butt Kickers 20′ Leg...

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Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) Chipper Style Warm Up → 5:00 CAP! 100m Jog 30 Jumping Jacks :30s Row 30 Mountain Climbers :30s Bike 30 High Knees 20 Butt Kicks 100m Run 20 Ice Skaters (jump laterally...

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Wednesday

Crossfit RXD – NC COMPETE View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP with plenty of prep workout before the 1RM Snatch. B. 60:00 GPP Warm-up Warm-up (No Measure) 3 ROUNDS :30 Bike 10...

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Wednesday

Crossfit RXD – NCBURN View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Cal Row 10 Plate Ground to Overhead STATION 2 AMRAP 12 Ring Row 12 Up-Downs STATION 3 14 DB Deadlift 14...

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Wednesday

Crossfit RXD – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Bike 10 PVC Pass Through 10ft Duck Walk* 5 Superman / 5 Hollow Rock 5 Broad Jumps *For the duck walk first round will be with empty hands, 2nd round...

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Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) Chipper Style Warm-up… 12/10 Cal Bike or Row 12 Air Squats (:01 Pause in Bottom) 12/10 Cal Bike or Row 12 Strict Hanging Knee Raise 12/10 Cal Bike or Row 12 Ring Row...

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