Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike/Run/Row @ Moderate Pace Into… 1 ROUND 8 Up-Downs 8 Cossack Squats 8 PVC Pass Throughs or 8/8 DB Strict Press 8 PVC Back Squat or 8 Air Squats...

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Tuesday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 5 Up-Downs 30’ Filly Walking Lunge (One DB in Front Rack, one DB OH)* *Can sub Backpack Front Rack Walking Lunge Workout Metcon (AMRAP –...

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Tuesday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :30 Max Cal Bike :30 Rest :30 Max Cal Bike STATION 2 :30 Max Mountain Climbers :30 Plank :30...

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Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) EMOM x 20 MINUTES* MIN 1 – 12/10 Cal Bike MIN 2 – Max Distance HS Walk *Goal of this session is an easy sweat and skill development. (No Measure)...

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Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Row (Moderate) or High Knees :30 Forward Shoulder Shrugs :30 Backward Shoulder Shrugs 10 Up-Downs 10 Push-Up Negative to Downward Dog Into…...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Jumping Jacks 8 Alt. Step-ups or Alt. Forward Lunges 4 Burpees Strength Metcon (Weight) EMOM x 10 MINUTES MIN 1 – 10-15 SA DB Bench Press (R)...

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Monday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Mountain Climbers 10 Jumping Air Squats 10 MedBall Deadlift Jump + Shrug 20 Single-Unders* *Progress to Double-Unders second round. Workout Metcon...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 EZ Pace Run/Bike/Row Into… 2 ROUNDS :30 Active Push-up Plank Hold 10 Scap Push-ups :30 Hollow Hold 10 Bootstrappers Into… 2 ROUNDS 10 Kip Swings or DB...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EVERY 2:00 FOR 4 SETS* :30 Single Unders or Mountain Climbers :30 Forward Lunges :30 Good Mornings *Progress through movements each set. The above would be Set 1. The...

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Monday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 12 DB Hang Power Cleans 24 Forward Lunges 48 Double Unders STATION 2 AMRAP 12 DB Push Jerk 24 Forward...

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Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (3 Rounds for time) 3 SETS 100m Run -Rest 1:00- 200m Run -Rest 2:00- 400m Run -Rest 3:00- *No additional rest b/t Sets (Score is Each Round for Time) B. 60:00 GPP Warm-up...

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Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8/6 Cal Row or :30 Jumping Jacks 8/8 SA Strict Press 4/4 SA Deficit Push-up 20 Mountain Climbers Strength Metcon (Weight) 3 SETS* 10/10 Half Kneeling...

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