Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10 Burpee + Extra Push-Up 10 Sumo Good Mornings* 10 Hollow Rocks 10 Supermans *Option to add DB after 2nd round Workout Metcon (Weight) 4 SETS...

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Thursday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… 3 SETS (:20 ON / :10 OFF)* MOVT 1 – Jumping Jacks MOVT 2 – DB Alt. Snatch *Both movements = 1 Set (No Measure) Push...

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Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) ON A 6:00 RUNNING CLOCK… 250m Row :45 Tuck Hold 20 Alt. V-ups 15 Lunge + Lunge + Air Squat 250m Row Strength Back Squat (6-6-6) 6-6-6* Back Squat *Start and end...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-Ups B. 60:00 GPP Warm-up Warm-up (No...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Alt. Samson Lunges 12 Alt. Groiners :20 Overhead Plate Hold Into… 3 ROUNDS 8/8 Tempo Split Squats 10 Plate OH Strict Press 12 Plate Sumo Deadlifts 100m...

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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 8 Goblet Lunges + Max Plank (No Measure) Bodyweight Pump Metcon (No Measure) EMOM x 9 MINUTES MIN 1 – 10...

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Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Single Unders 10 RDL 8 Bent Over Rows 6 Hang Muscle Cleans 4 Perfect Kip Swings Strength Metcon (Weight) EMOM x 10 MINUTES* 5 Power Cleans *Sets...

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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 1:00 Row (EZ-Mod) 10 Slam Ball Deadlifts 10 Elbow Punches 10 Good Mornings Into… 2 ROUNDS :40 Row (Mod-Hard) 8 Slam Ball G2O 5 Hang Muscle Clean Following...

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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… AMRAP x 4 MINUTES 30 Mountain Climbers 20 Bicycle Crunches 10 Lateral Jumps Over DB 5 Up-Downs (No Measure) Push x Pull Strength...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (5:00 CAP) 30 Crossbody Mountain Climbers 5/5 Step-Ups 6 Up-Downs 4/4 Single DB Hammer Curl to Press Strength Metcon (Weight) 3 SETS FOR QUALITY 15 Tempo...

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Monday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 20 Jumping Jacks + Max Bodyweight Goodmornings (No Measure) Full-Body Strength Metcon (Weight) AMRAP x 10...

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