Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (8 ROUNDS, :20 ON / :10 OFF)* MVMT 1 – Push-Up to Pike MVMT 2 – Alt. DB Deadlifts MVMT 3 – Cat/Cows MVMT 4 – Single DB Hollow Hold (then...

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Sunday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 7 Burpees into Max Single Unders (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps) AMRAP x 6...

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Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Bike (EZ) Into… AMRAP x 3 MINUTES 6/6 Single Leg Glute Bridges 6 Barbell RDLs 6 Alt. Step-Ups Into… 1:00 Bike (MOD) Strength Metcon (Weight) FOR QUALITY*...

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Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) 5 SETS FOR QUALITY* 500m Row 400m Run -Rest 2:00 b/t Sets- *Goal is that all 5 Sets are performed at a moderate and sustainable pace. All 5 Sets should be within...

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Saturday

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 Air Squats 7 DB Deadlifts 5 Inch Worm + Push Up (No Measure) Saturday Squats Metcon (Weight) EMOM x 12...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (6:00 CAP) :30 Bike (increase pace over the course of 3 rounds) 5-8 Kip Swings on the Rings :30/:30 Single Arm Front Rack Hold 5-8 Slam Ball Deadlifts Strength...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Bootstrappers 10 Alt Groiners 20 Shoulder Taps Into… AMRAP x 5 MINUTES 8 Single DB Front Squat 8 Single DB Push Press 10 Scap Pull-Ups 20...

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Friday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 10 Glute Bridges 5/5 Single DB Deadlift 10 Sit-Ups (No Measure) Full-Body Strength Metcon (Weight) 5 SETS ON A...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Warm-up (No Measure) Third and final test is “OPEN 20.2” — Take class and get after it! No Additional Conditioning. B. 60:00 GPP Warm-up Warm-up (No Measure)...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Slow Deadbugs 8 Scap Push-ups 8 Down Dogs 8/8 SA DB Strict Press Strength Shoulder Press (6-6-6) 6-6-6* Strict Press *Start and end heavier than...

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