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...

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...

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...

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...

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...

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...