Friday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 10 SA Russian DB Swing (R) 10 SA Russian DB Swing (L) 5/5 Single DB Deadlift (No Measure) Full-Body Strength Metcon (Weight) 6 SETS...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 15 Jumping Jacks 10 Air Squats 8 Step-ups or 8 Cossack Squats 6 Up Downs Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK… Build to a heavy...

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Friday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) EMOM X 6 MINUTES MIN 1- :50 Bike/Run/Row/Jumping Jacks MIN 2- AMRAP: 6 Medicine ball front squats + 6 med. ball push presses to target Workout Metcon (AMRAP –...

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Friday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Mountain Climbers STATION 2 Max DB Swing STATION 3 Max Air Squat STATION 4 Max...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) 6 ROUNDS 1:00 Row for Cals 1:00 Single Unders 1:00 Step-ups (20) 1:00 Run or Bike 1:00 Plank on Hands (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) 3...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Inch Worms + Push-Up Into… 3 ROUNDS 5 Broad Jumps 10 Jumping Air Squats 10 Push-Up to Pike Workout Crossfit Games Open...

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Thursday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 5 SETS (:20 ON / :10 OFF)* MOVT 1 – Jumping Jacks MOVT 2 – DB Alt. Snatch *Both movements = 1 Set (No Measure) Push x Pull Strength Metcon (AMRAP...

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Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike :30 Lunges 7/7 Single Arm DB Deadlift 5/5 Single Arm DB Swing 3/3 Single Arm DB Press Strength Bench Press (10-10-10) 10-10-10 Bench Press (Score is...

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Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 Lunges 5/5 SA Ring Rows 10 Mountain Climbers 10 V-ups or Tuck Ups 10 Slam Balls 5 Inchworms + Push-up Workout Metcon (No Measure) EMOM x 10...

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Thursday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Row Feet on straps (or :30 Backpack Deadlifts) 10 Scap Push-Ups :30 Row Arms & Hips only (or :30 Backpack Deadlifts) 25ft (:15) High Knees + 25ft...

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Thursday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Run 400m… Rest Remainder STATION 2 2:00 Max Sit-ups… Rest 1:00 STATION 3 2:00...

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