Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 30 Jumping Jacks Scap Push-ups 8/8 SA DB Strict Press Into… 1 ROUND 30 Jumping Jacks 10 Up-Downs 7/7 DB Push Press Into… 1 ROUND 30 Jumping Jacks 6...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (6:00 CAP) 20 Single-Unders 15 Straight Arm Russian Twists 10 Up-Downs 5 Kip Swings Strength Metcon (No Measure) 3 SETS FOR QUALITY 10/10 Banded KB Bent Over...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3-4 SETS (8:00 CAP) 10 Alt. Samson Lunges 10 Groiner w/ thoracic rotation 10 Push-Up to Pike 10 Bootstrappers Skill Metcon (No Measure) 3 SETS FOR QUALITY 3/3 DB...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 100m Jog 10 DB Arnold Press w/ Slow Descent 10 Slow DB RDLs 10 Slow Alt. Lunge to Curl Workout Metcon (Time) FOR TIME 200m Plate Run (Athlete...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME (OR NOT FOR TIME!) 5k Run to Support the Ultimate Hawaiian Trail Run* *Feel free to complete this pre or post all of your other work today! (Score is Time)...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 250m Row 20 Wall Ball Deadlift 20 Wall Ball Squats 20 Wall Ball Strict Press 10/10 Split Squats 20 Glute Bridges Strength Metcon (Weight)...