Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 ALT Lunges 10 Russian KB Swings 10 ALT KB Cleans 5 Walk Outs Strength Metcon (Weight) Every 2 minutes for 10 minutes: 5 Power Cleans Workout Metcon...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Reps) EMOM x 10 MINUTES MIN 1 – :50 Cardio Choice (Light-Moderate)* MIN 2 – :50 Ring Muscle-Ups** *Nasal Breathing only. Work at a slightly...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (8:00 CAP) 100m Run (INCREASING PACE) 10 SB Deadlifts 10 Scap Push-Ups Into… 2 ROUNDS :30 Bike (INCREASING PACE) 10 SB Push Press 5 Push-Ups :30...

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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… AMRAP x 4 MINUTES 10 Alt. Groiners 10 Air Squats 10 Alt. Reverse Lunges (No Measure) Bodyweight Pump Metcon (AMRAP –...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 24 Mountain Climbers 16 Alt. Lunges 8 Scap Push-Ups Into… 2 ROUNDS 5 Push-Ups 6 Alt. Step-Ups ->2nd Rnd Box Jumps 7 Up-Downs -> 2nd Rnd Burpees Strength Push...

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Tuesday

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 Push-ups into Max Mountain Climbers or Max Sit-Ups* *Athlete Choice for “Max” Rep Movement (No...

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Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. B. 60:00 GPP Warm-up Warm-up (No Measure) 3 ROUNDS 10/8 Cal Row 10 Banded Side Steps* 10 Groiners Barbell Movement** *With a Band...

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Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10/8 Cal Row 10 Banded Side Steps* 10 Groiners Barbell Movement** *With a Band above the Knees, athletes will perform 10 Lateral Steps to the Right, then...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Scap Push-ups 5 Push-Up to Pike 10 Scap Pull-Ups 5 Broad Jumps Extended Warm-up Metcon (No Measure) EXTENDED WARM-UP 3 SETS FOR QUALITY :30 Bar Hang...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES* 100m Run 8 Wall Ball Deadlifts 8 Wall Ball Strict Press 8 Wall Ball Front Squats 5 Up-Downs *At minute 3:00 combine the WB Strict Press and Front...

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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 2 MINUTES 20 Jumping Jacks 10 Air Squats 5 Up-Downs into… AMRAP x 2 MINUTES 20 Single Unders 10 Air Squats 5...

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Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds) AMRAP 9 MINUTES* 3 Power Clean (155/105) + 3 Push Press + 3 Push Jerk *All 9 reps must be completed unbroken to score 1 Round. No credit for partial...

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