Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES :20 Butt Kickers :20 High Knees :20 Jumping Jacks 100m Run 10 Scap Push Ups 5 Negative Push Ups 10 DB Deadlifts Workout Metcon (Time) 3 SETS 800m...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8/8 SA DB DL 8/8 SA DB Bent Over Rows 16 ALT. Lunges 5 Walk Outs Strength Bench Press (6-6-6-6) 6-6-6-6 Bench Press (Score is Weight) Workout Metcon...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 1000m Row -Rest Equal time- 750m Row -Rest Equal time- 500m Row -Rest Equal time- 250m Row -Rest Equal time- (Score is Total Time) B. 60:00 GPP Warm-up...

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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… EMOM x 4 MINUTES 10 Single DB Russian Swing + Max Sit-ups (No Measure) Full-Body Strength Metcon (Weight) 4 SETS ON A 12:00...

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Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Cossack Squats Into… AMRAP x 4 MINUTES 10 Elbow Punches w/ Empty Barbell 10 BB Strict Press 5 Front Squats 10...

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Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS FOR QUALITY (5 MINUTE CAP) 15 Air Squats 30 Mountain Climbers 15 KB Deadlifts 15 Russian KBS Strength Deadlift (7-5-3-7-5-3) 7-5-3-7-5-3 Deadlift (Score is...

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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… AMRAP x 3 MINUTES 3/3 SA DB Deadlift 3/3 SA DB Upright Row 3 Up-Downs 3 Burpees (No Measure) Push x Pull Strength Metcon...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) No Additional Conditioning. If your legs are beat up, get some recovery in before Death Row. Then get after Death Row with everything you’ve got. PR...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Cal Row (EZ Pace) 10 Scap Push-Ups 5 Inch Worms + Push-Up 10 Bootstrappers Into… AMRAP x 5 MINUTES 8 Cal Row (Moderate Pace) 10 Up-Downs 10...

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Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Barbell or DB Strict Press 10 Alt. Step-ups 12 Scap Push-ups 20m Shuttle Runs Strength Push Press (7-5-3-7-5-3) 7-5-3-7-5-3 Push Press (Score is...

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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 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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