Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Moose Antlers 10 Bent Over Reverse Plate Flys Into… 3 ROUNDS 1:00 Row* 10 Push-Up to Pike 12 Alt Box Step-Ups** *Increasing pace on the Row each...

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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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Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 5 Slow Bodyweight Good Mornings 10 Alt. Reverse Lunges 5 Slow “Descent” Deadlifts (Start w/ Light Weight, Add Each Round)* 10 Scap Pull-Ups Strength...

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Tuesday

Crossfit RXD – NC COMP View Public Whiteboard NCCOMPETE MEMO Warm-up (No Measure) No additional work this week. Last week included 9 tests between the Hero workouts, 2RMs, and 1RMs. Take this week to reduce volume and reduce training...

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Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Into… 2 ROUNDS 5 Clean Deadlift 10 Elbow Punches 5 Strict Press 10 Scap Pull-Ups Into… 2 ROUNDS 5 High Hang Muscle Clean 5 Hang Muscle Clean 5 Push Press...

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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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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (:20 ON/ :10 OFF) MOVT 1 – Jumping Jacks MOVT 2 – KB Deadlifts MOVT 3 – Burpees Strength Shoulder Press (10-10-10) 10-10-10* Strict Press...

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Monday

Crossfit RXD – NC COMP View Public Whiteboard NCCOMPETE MEMO Warm-up (No Measure) No additional work this week. Last week included 9 tests between the Hero workouts, 2RMs, and 1RMs. Take this week to reduce volume and reduce training...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Leg Swings 5 Bootstrappers 5 Inch Worms + Push-Up 5/5 Single Leg RDL Into… 2 ROUNDS :20 Hollow Hold 10 Good Mornings 8 Groiners 6 Up-Downs...

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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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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 2:30 MINUTES 30 Single Unders 10 Lunges 5 Up-Downs Into… AMRAP x 2:30 MINUTES 20 Double Unders or :20 Double Under Attempts 10 Air Squats 5 Burpees Strength...

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Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) 4 SETS (Each movement)* Bike (Mod effort) Max Air Squats Single DB Deadlift Single DB Push Press * 1 Set = 2:00 Workout Metcon (AMRAP...

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