Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 8 Alt. Samson Stretch 8 Supinated Bent Over Rows 8 Air Squats (2nd Rnd Front squats) 8 jumping pullups Strength Front Squat (6-4-2-6-4-2) 6-4-2-6-4-2 Front...

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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… EMOM x 4 MINUTES* MIN 1 – :45 Single DB Press MIN 2 – :45 Single DB Front Squats *Hold DB Across Chest (No Measure)...

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Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) 1. 5 SETS ON A 4:00 RUNNING CLOCK… 25/20 Cal Bike 20 Burpees -Rest Remaining Time Until Next Set- (Score is Time) Metcon (No Measure) 2. ON A 10:00 RUNNING...

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Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :30 Pike Hold + :30 Inch Worm + Push-Up MIN 2 – :30 Bootstrappers + :30 Groiners Strength Metcon (No Measure) EMOM x 12...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS :30 KB Deadlifts :30 Russian KBS :30 Up-Downs Strength Metcon (Weight) EVERY 1:30 x 7 SETS 2 Deadlifts + 2 Hang Power Cleans + 4 Front Rack Reverse Lunges (Score...

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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… AMRAP x 3 MINUTES 10 Jumping Jacks 10 Alt. Lunges 10 Air Squats 10 Sit-Ups (No Measure) Full-Body Strength Metcon (Weight) 5...

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Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) FOR QUALITY 800m Run 1000m Row 50/40 Cal Bike -Immediately Into- EMOM x 10 MINUTES MIN 1 – 20 Wall Balls (20/14) MIN 2 – 20 Box Step-Ups (24/20)...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row/Bike/Run Into… AMRAP x 6 MINUTES 20 Single Unders 10 Clean Deadlifts 8 Hang High Pulls 6 Hang Muscle Cleans 10 Elbow Punches 4 Hang Power Cleans Workout...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 200m Run 50 Jumping Jacks 40 Mountain Climbers 20 Up-Downs 10 DB Renegade Rows* *1 Rep = Row (R) + Row (L) + Push-up. Strength Bench Press...

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Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 Cap) 10 Cal Bike 5 Inch Worms 5 Standing Sots Press 5 Sots Press in Quarter Squat 5 Sots Press in Full Squat 5 Jumping Squats in Back Rack 10...

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Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 20 Single-Unders* 10 Kip Swings 10 Alt. Step-Ups 10 Alt. Plank Shoulder Taps *Switch to Double-Unders at the 3:00 mark Strength Metcon (No Measure)...

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