Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS 7 Cal Bike 7 Push-ups 7 Double DB Burpees 7/7 Single Arm DB Bent Over Row *DB’s go away and we start teaching that Bench Press! Strength Bench Press...

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP with 75% effort. B. 60:00 GPP Warm-up Warm-up (No Measure) Start off with 2:00 of Run, Row, or Bike...

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) Start off with 2:00 of Run, Row, or Bike just to get the blood flow going. 3 ROUNDS (1st Round w/PVC Pipe) 5 Inchworms 5 Behind the Neck Snatch...

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP (4 MIN CAP) 2 ROUNDS 100m Jog 10 Jumping Air Squats 10 Alt. Tall Plank Shoulder Taps :30 Down Dog SPECIFIC WARM-UP (5 MIN CAP) 1 ROUND (W/LIGHT-MOD KB)...

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :30 Bike Sprint 1:00 Max Push-ups STATION 2 1:30 Row or Bike @ Moderate Pace STATION 3 :30...

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 100m Run 30 Mountain Climbers 5/5 DB Arm Haulers 5/5 SA SL Deadlift Strength Deadlift (3-3-3-3-3-3-3-3) EMOM x 8 MINUTES 3 Deadlifts* *Increase weight...