Saturday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Plank Hold 1:00 Air Squats STATION 2 1:00 Plate OH Hold 1:00 Sit-ups STATION 3 1:00...

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Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 14 Alt. DB Snatches (50/35) 14 Single DB Lunges* *Hold DB in front rack with both heads of DB touching body. (Score is...

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Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 5/5 SA DB Curl to Arnold Press 8/8 Split Squats 10 Scap Pull-Ups or 10 DB Bent Over Rows 10 Scap Push-Ups 5 Up-Down Broad Jumps Skill Metcon (Weight) EMOM...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 200m Row or 100m Run 30 Mountain Climbers 20 Jumping Jacks 10 Plate or 10 DB Deadlifts Strength Metcon (Weight) 3 SETS P1 – 20 Front Rack...

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Friday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) AMRAP x 5 MINUTES 10 DB Bent Over Rows 8 Lateral Jumps Over DB 6 Single DB Deadlift 2 DB Up-Downs (No Measure) Full-Body Strength Metcon (Weight) EVERY 2:00 x...

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Friday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row/Bike/Run (Athlete’s choice) Then … 2 ROUNDS 6/6 Suitcase Deadlifts or 12 Backpack Deadlifts 6/6 Bent Over DB Rows/Side or 12 Backpack Bent Over Rows 12 Alt...

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Friday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 50 Sit-ups into… AMRAP Cal Row STATION 2 25 Burpees into… AMRAP DB Clean & Press STATION 3 50...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) 1. 4 ROUNDS FOR QUALITY 3:00 Moderate Pace Bike / 2:00 Easy Pace Bike (No Measure) 2. FOR QUALITY 10:00 Stretch & Mobilize as Needed for the Heavy Front...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 EZ Bike Into… 2 ROUNDS 10 Step-Back Groiners + Air Squat* 10 Good Mornings 5 Full-Grip Front Squats or 5 DB Goblet Squats 10 Alt. Sit-Thrus** 5 Close-Grip...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10 Scap Pull-ups or 5/5 Single DB Upright Row 10 Kips Swings or 10 Single DB Russian Swing 10 V-ups or 10 Tuck-ups 10 Plate Presses or 5/5 DB Strict...

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Thursday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) EMOM x 2 MINUTES :30 Jumping Jacks :30 Alt. Samson Stretches -Rest 1:00- EMOM x 2 MINUTES :30 Burpees :30 Reverse Lunges (No Measure) Push x Pull Strength...

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Thursday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 High Knees :30 Butt Kickers 10 Glute Bridge-Ups (:03 pause at top) 10 KB/Backpack Sumo Deadlifts* 10 Upright KB/Backpack High Pulls Workout Metcon...

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