Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 200m Run 8 Barbell Front Squat 8 Barbell Push Press (w/ :01 Pause in the Dip)* 8 Up-Down Over Bar *This :01 pause in the dip is the place in the Thruster...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) 3 SETS AMRAP x 10 MINUTES 15/12 Cal Row 10 Burpees Over Bar 7 Hang Power Clean (135/95) -Rest 3:00 b/t Sets- (Score is Rounds + Reps) KG...

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Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Mountain Climbers 10 Boot Straps Into.. 2 Rounds 5 Up-Downs 5 Scap Push-Ups 5 Reverse Lunges Into… 2 Rounds 5 Burpees 10 Air Squats Strength Metcon (Weight)...

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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 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 20 Jumping Jacks 10 Bootstrappers 5/5 Split Squat Into… 2 ROUNDS 10 BB Sumo...

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Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 20 Jumping Jacks 10 Bootstrappers 5/5 Split Squat Into… 2 ROUNDS 10 BB Sumo Good Morning 10 Alt. Step Ups 10 Alt. Slow Deadbugs Strength Metcon (Weight) 3...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 2 Cal Bike* 5/5 SA KB Deadlifts 5/5 KB Upright Row 5 Perfect Push-Ups *Increase Cals by 2/1 each round. Strength Metcon (Weight) 4 SETS 6/6 Tempo KB...

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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 5 Inch Worm + Push-up into Max Mountain Climbers or Max Double Unders* *Athlete Choice for “Max”...

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Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 400m Run 20 DB Mixed Rack Walking Lunges (50/35)* *10 Reps with L-arm OH / R-arm in Front Rack. 10 Reps with R-arm OH /...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Bike* Into… 2 ROUNDS 10 Reverse Lunges 7/7 DB Russian Swing 5/5 DB Upright Row Into… 2 ROUNDS 10 Jumping Lunges 7/7 DB Hang Power Clean 5/5 DB Overhead...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 200m/150m Row 10 Lunge + Lunge + Squat 10 Scap Push-Ups 5 Burpees Into… 2 ROUNDS 10 Scap Pull-Ups 8 Slow Ring Rows 6 Small Kip Swings 4 Bigger Kip Swings...

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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 Sit-Ups 5 Up-Downs into… AMRAP x 2 MINUTES 20 Single Unders 10 Sit-Ups 5 Burpees (No...

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