Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 9 Plate Deadlift 7 Up-Downs 5 Bootstrap + Inchworm 1 ROUND 9 Plate Press 7 Plate G2O 5 Burpees 1 ROUND 7 BB Good Mornings 7 Behind Neck...

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Slam Balls 10 Air Squats w/ :02 pause in the bottom 5 Slam Balls 10 Lunges 20 Mountain Climbers Strength Back Squat (5-5-5-5) 5-5-5-5 Tempo Back...

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Dedicated Hip Work Prior to Back Squat (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners...

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners 10 Alt. Supermans 10 Cossack Squats 2 ROUNDS 1:00 Bike 10 Right and Left Banded Side Steps* 5 BB Kang Squats *Place band...

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Time) 4 ROUNDS FOR TIME 12/10 Cal Row 10 Burpees Over the Rower -Rest 2:00- 3 ROUNDS FOR TIME 12/10 Cal Row 10 Burpees Over the Rower -Rest 1:00- 2 ROUND FOR...

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 20 Jumping Jacks 8 Alt. Step-ups 4 Burpees Strength Metcon (Weight) EMOM x 10 MINUTES MIN 1 – 10-15 SA DB Bench Press (R) MIN 2 – 10-15 SA...