Tuesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 10 Up-Downs + Max Sit-Ups (No Measure) Push x Pull Strength Metcon (Weight) E2MOM x 12 MINUTES 10/10 Single DB...

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Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Reps) EMOM x 25 MINUTES MIN 1 – :50 Walking Lunges MIN 2 – :50 Slam Balls (30/20) MIN 3 – :50 Burpee Over Ball MIN 4 – :50 Cal Row...

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Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS 4 Push-Up to Pike 8 Groiners 5 Hang Muscle Clean + 10 Elbow Punches 8 Air Squats Strength Shoulder Press (7-5-5-3-3) 7-5-5-3-3...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 100m jog 10 scap pushups 10 tuck ups 10 scap pullups Strength Metcon (No Measure) 4 SETS FOR QUALITY :30 Lying Leg to Pole -Rest :30- :30 Kip Swing + Knees Up*...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 30 Crossbody Mountain Climbers 8 Lunges (option to goblet) 5/5 DB Bent Over Rows Into… 2 Rounds 5 Up-Downs 6 Air Squats 5 Ring Rows Strength Back Squat...

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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… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – Bodyweight Goodmornings MOVT 2 – Mountain Climbers *Both movements = 1 Set (No...

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Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (1 Rounds for time) 10 SETS 200m Run -Rest Exactly 1:1 to Work- (Score is Slowest Time)GOAL: 1:1 Rest to Work ratio. If it takes you :45 to complete the run, you rest...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 12 MINUTES MIN 1 – :40 Alt. Single Leg RDL* MIN 2 – :40 Marching Plank MIN 3 – :40 Glute Bridge-Ups MIN 4 – :20/:20 Single Arm KB...

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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… AMRAP x 3 MINUTES 30 Single Unders 5 Burpees 10 Alt DB Snatches (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and...

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Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) LINE DRILLS Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, on your call. ON A 5:00 RUNNING...

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Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 50 Single-Unders 100m Jog 10 Alt. Deadbugs w/:02 pause in extension 200/150m Row 10 Alt. Step-Ups Strength Metcon (No Measure) 3 SETS FOR QUALITY...

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