Saturday

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...

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Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) 4 ROUNDS FOR QUALITY* 30 HR Push-Ups 20 DB Box Step-Ups (50/35)|(24/20) 10 Ring Muscle-Ups** 2:00 Row for Meters *Goal for this workout is to keep a steady...

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Saturday

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...

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Saturday

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 Air Squats 7 DB Upright Rows 5 Push-ups (No Measure) Saturday Squats Metcon (Weight) EVERY 3:00 x 4 SETS 12...

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Friday

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...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 40 Double Unders 5 Toes to Bar 7 Power Snatch (115/75) 5 Toes to Bar (Score is Rounds + Reps) B. 60:00 GPP Warm-up...

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Friday

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...

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Friday

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 SA DB Strict Press (R) 10 SA DB Strict Press (L) 10 Single DB Bicep Curls (No Measure) Full-Body Strength...

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Thursday

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...

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Thursday

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...

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Thursday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… 3 SETS (:20 ON / :10 OFF)* MOVT 1 – Lunges MOVT 2 – Air Squats *Both movements = 1 Set (No Measure) Push x Pull...

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