Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Cal Row 10 Plate Ground to Overhead STATION 2 AMRAP 12 Ring Row 12 Up-Downs STATION 3 14 DB Deadlift...

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10/8 Cal. Bike 10 Alt. Cossack Squats → 10 Wall Squats 5/5 Single Arm Ring Rows → 10 Ring Rows 10 Alt. Reverse Lunges → 10 Air Squats @32X1* *Tempo Squats...

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) FOR PREP 15:00 Stretch & Mobilize as Needed for PP & Snatch Work B. 60:00 GPP Warm-up Warm-up (No Measure) With a pair of light-moderate...

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Jog 6 Single DB Box Step-Overs 6/6 Single Arm DB Suitcase Deadlifts Workout Metcon (Time) 3 ROUNDS FOR TIME 400m Run 20 DB Box Step-Overs 15 DB Suitcase...

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) With a single light DB… 2 ROUNDS 6/6 DB Turkish Sit Ups 6/6 Overhead Split Squats 6/6 Single Arm Upright Rows 6/6 Single Arm DB Presses...

Crossfit RXD – RXD 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 Single DB Box Step-Ups STATION 2 Alt. DB Snatch STATION 3 Sit-ups STATION 4 Cal...