Wednesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L) MIN 2 – :45 Single DB Front Squats* *Hold DB...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 60-50-40-30-20 Row Cals* *1:00 Walking Rest after each set. Nasal breathing only while in rest. (Score is Time) B. 60:00 GPP Warm-up Warm-up (No Measure) 4...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 4 SETS (:20 ON / :10 OFF) MOVT 1: Jumping Jacks MOVT 2: KB Sumo Deadlift MOVT 3: Supinated Grip Bar Hang MOVT 4: Russian KBS Workout Metcon (AMRAP – Rounds...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (5:00 CAP) 100m Run 8/6 Cal Row 6/6 single kb DL Strength Deadlift (8-8-8) 8-8-8* Deadlift *Start moderate-heavy and end heavy. (Score is Weight) Workout...

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Tuesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 2 MINUTES :30 Single Unders :30 Up-Downs into… EMOM x 2 MINUTES :30 Single Unders :30 Burpees (No Measure) Push x...

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Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – Goat #1 MIN 2 – :50 Moderate Pace Cardio (Athlete Choice) -Rest 2:00- EMOM x 10 MINUTES MIN 1 – Goat #2 MIN 2...

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Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 16 Jumping Jacks 8 PVC Pass Throughs 8 Up Downs 8 PVC OHS Into… 2 ROUNDS 6 Snatch DL 6 BB Snatch Grip Push Jerk 6 Cossack Squats 6 Burpees Following the...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt. DB Strict Press 8 Tuck-ups 6 Single DB Front Squats 4 Kip Swings Strength Shoulder Press (8-8-8) 8-8-8* Strict Press *Start moderate-heavy and...

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Monday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 25′ Slow Bear Crawl 25 Mountain Climbers 25′ Slow Bear Crawl 25 High Knees (No Measure) Full-Body...

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Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 15/12 Cal Bike 10 Shoulder to OH (155/105) 8 Toes to Bar (Score is Rounds + Reps) B. 60:00 GPP Warm-up Warm-up (No...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) Foam Roll 1:00 Upper Back/Lats 1:00 Right Quad 1:00 Left Quad Into… 2 ROUNDS 10 Groiners 10 Air Squats 10 BB Elbow Punches Into… 2 ROUNDS 10 Alt V-Ups 5 BB Muscle...

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Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) FOR TIME (10:00 CAP) 400m Run 10 Up-Downs 10 Push-Ups 5 Pike Push-Ups 10 Burpees 5 Burpee broad jumps 10 Ring Rows 5 Strict Pull-Ups 10 KB DL 10 Russian KB Swing...

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