Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (7 MINUTE CAP) 10 Tuck-Ups 10 Kip Swings 10 Slow Med Ball Squats 10 Med Ball Push Press 5 Pushup to Down Dog Strength Back Squat (6-6-6-6-6-6) EVERY 2:00 x 6...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Alt Groiners 10 Bootstrappers Then … “Bring Sally Up”* *Play song: “Flowers” by Moby Any time the song says “Bring Sally...

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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… EMOM x 4 MINUTES 8 Goblet Lunges + 8 Single DB Strict Press (No Measure) Bodyweight Pump Metcon (No Measure) EMOM x 4 MINUTES 10...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Warm-up (No Measure) ON A 20:00 RUNNING CLOCK… Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Crossbody Mountain Climbers 10 Barbell Deadlifts 8 Reverse Lunges 6 Situps Strength Metcon (Weight) 6 SETS 1 Pausing Below The Knee Power Clean + 1...

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Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Into… KB Complex Warm-up* 3 ROUNDS 4 SA KB Deadlift 4 SA KB Hang Clean 4 KB Half Kneeling Press 4 SA KB OH Lunge *Perform the whole complex on one arm...

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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… AMRAP x 4 MINUTES 30 Mountain Climbers 20 Bicycle Crunches 10 Lateral Jumps Over DB 5 Up-Downs (No Measure) Push x Pull Strength...

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Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) ON A 15:00 RUNNING CLOCK… 10:00 of “C2B + WB CINDY”* Immediately into… 5:00 Max Cal Row *”C2B + WB...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 5 MINUTES MIN 1 – :45 Lateral Box Step Overs MIN 2 – :45 Up-Downs MIN 3 – :45 Barbell Strict Press MIN 4 – :45 Box Jump Overs MIN 5...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS 1:00 Row 10 BB Good Morning 20 Shoulder Taps 5 Push-Up to Pike Strength Deadlift (1×4 / 1×4 / 1×4+) DEADLIFT 1×4 @ 70-75%...

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Monday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 20 Jumping Jacks + 20 DB Toe Taps (No Measure) Full-Body Strength Metcon (AMRAP – Rounds and Reps) 4 SETS...

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