Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES 7 Burpees into Max Single Unders (No Measure) Bodyweight Pump Metcon (No Measure) EMOM x 6 MINUTES MIN 1...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Alt. Cossack Squat 10 Groiners 10 Up-Downs Immediately into… AMRAP x 2 MINUTES Max Inchworms w/ Push-Up Immediately into… AMRAP x 4 MINUTES 10...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 400m Group Run Immediately into… 3 SETS (w/ Empty Barbell) 5 Slow Good Mornings 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 22 Wall Balls (20/14) 12 Toes to Bar 9 Burpees to Target (Score is Rounds + Reps) KG WB: (9/7)Goal: Unbroken for as long...

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES :30 High Knees :30 Air Squats (No Measure) Full-Body Strength Metcon (Weight) E2MOM x 10 MINUTES 10 DB Hang...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Thoracic Rotations 10 Scap Pull-Ups 10 Alt Groiners Into… AMRAP x 6 MINUTES 10 Tight Kipping Swings 10 Alt Box Step Ups (lower than workout height)*...