Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES* ROUND 1: 1 – 45s Lunges 2 – 100m Run + Max Bicep Curls *Progress in ROUND 2 1 – 45s Suitcase Lunges 2 – 100m Run + Max DB...
Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 250m Row 10 Hollow Rocks 10 DB Lunges STATION 2 AMRAP 15/12 Cal Bike 10 Ring Rows 10 DB DL STATION 3...
Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (No Measure) ON A 20:00 RUNNING CLOCK… Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body. (No...
Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max DB Push Press STATION 2 Max Box Jump STATION 3 Max Cal Row STATION 4 Max KB...
Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 5k Run -Rest as Needed- NOT FOR TIME 5k Row (Score is Time for Run) B. 60:00 GPP Warm-up Warm-up (No Measure) 2:00 ROW/BIKE/RUN (Increase pace...
Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 100m run Then… AMRAP 5:00 5/5 DB Deadlift 5/5 DB Push Press 5 Up-Down Step Up Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 Alt. DB Clean...
Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 ON / :10 OFF) Jump Rope* *Switch up the movement every other round- Singles, Backwards, Tall Jumps, Doubles, etc Into … 2 ROUNDS 10...
