Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Row 20 Single-Unders* 100m Run *1st Round: Single-Unders 2nd Round: Backwards Single-Unders 3rd Round: Double-Under practice Strength Metcon (Weight) EVERY...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike (MOD) Immediately into… AMRAP x 4 MINUTES 5 Barbell Good Mornings 5 Slow RDLs 10 Elbow Punches 10 Back Rack Jumping Squats Strength Metcon (Weight) ON A...

Crossfit RXD – NC X View Public Whiteboard Warm-up Metcon (No Measure) EMOM x 5 MINUTES Min 1 – :40 Row Min 2 – :40 Jumping Jacks Min 3 – :40 Push-Up to Pike Min 4 – :40 Slow Air Squats MIn 5 – :40 Barbell...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS LINE DRILL MOVEMENTS (25ft Each)* Toe Walk Leg Swings High Knees Butt Kickers *See Teaching for more options to include in Line Drill. Into … AMRAP x 5...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Scap Pull-Ups 12 Kip Swings 10 Ring Rows 12 Single Arm KB Russian Swings Workout Metcon (Time) 10 Rounds for Time: 3 Bar Muscle Ups 6 Burpees to...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) TABATA, 8 SETS (:20 ON, :10 OFF)* Jump Rope: – Single Unders – Alt Feet (Running in Place) – Backwards Single Unders – Double Unders...