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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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (5 MINUTE CAP) 1:00 Bike 8 Barbell Strict Press 8 Scap Push-ups 6 Tempo Barbell Push Press (12X1) Strength Push Jerk (4-4-4-4-4-4-4-4) EMOM x 8 MINUTES* 4 Push...

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Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) ON A 5:00 RUNNING CLOCK… Slow Cardio Warm-Up — control your pace and breathing. Set an intention for your skill session and take these slower...

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Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS :15 Jumping Jacks :15 Lunges :15 Up-Downs :15 Glute Bridge Hold Strength Deadlift (1×2 / 1×2 / 1×2+) DEADLIFT 1×2 @ 80% (Moderate)...

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Tuesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 2 MINUTES :30 Single Unders :30 Up-Downs into… EMOM x 2 MINUTES :30 Single Unders :30 Burpees (No Measure) Push x...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 6 KB DL 8 KB Goblet Squats 10 KB Russian Swing 12 Walking Lunges Workout Metcon (Time) FOR TIME 50 Double Unders 50 Sit-Ups 50 Up-Downs 50 Wall Balls...

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Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 9 MINUTES 2-4-6-8…and so on Burpee Over Barbell C2B Pull-Ups Immediately Into… ON A 4:00 RUNNING CLOCK… Max Power...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row Into… AMRAP x 6 MINUTES 3 Push up to Pike* 6/6 DB Deadlift 6 DB Front Squat 6/6 DB OH Press *Pause :02 at the top of the pike. Skill Metcon (No Measure)...

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Monday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 25′ Slow Bear Crawl 25 Mountain Climbers 25′ Slow Bear Crawl 25 High Knees (No Measure) Full-Body...

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Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 5 Scap Push-Ups into Max Push-Up to Pike (Down Dog) MIN 2 – 10 DBL KB Suitcase Deadlifts into Max Suitcase Hold MIN 3 – 10...

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Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY (10:00 Cap) SET 1… 10 Push-Up to Pike 10 Alt. Groiners 10 Jumping Air Squats SET 2… 10 Elbow Punches w/ Barbell 10 Slow Front Squats 10 Tuck-Ups...

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Sunday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 7 Perfect Push-Ups into Max Single Unders (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps)...

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