Monday

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 Jumping Jacks 10 Alt. Pike Shoulder Taps 10 Air Squats 10 Sit-Ups (No Measure) Full-Body Strength Metcon...

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Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) 10 SETS 12/10 Cal Bike -:15 Rest- 15′ HS Walk -:15 Rest- (Score is Time) Metcon (Time) 5 ROUNDS FOR TIME 8-12 Unbroken Chest 2 Bar Pull-Ups* 35 Unbroken...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run Into… 3 ROUNDS 10 Step-Ups 5/5 Moose Antlers 10 Elbow Punches 5 Strict Press Following the warm-up go into a quick review of the Push Press then go into...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 5 MINUTES MIN 1 – :45 Forward Lunge + Twist MIN 2 – :45 Up-Downs MIN 3 – :45 Wide Stance Good Mornings MIN 4 – :45 Slow Air Squats MIN 5...

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Sunday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 8 Inch Worms 8 Sit-ups 8 Push-Ups (No Measure) Bodyweight Pump Metcon (No Measure) ON A 6:00 CLOCK… 2:00...

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Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) FOR TIME (10:00 CAP) 400m Jog Into… 3 ROUNDS 10 Walking Alt. Samson Stretches 10 Walking Alt. Leg Kicks 5 Inch Worms w/ Push-Up Into… 200m Jog Strength Metcon...

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Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 2 MINUTES 15 Glute Bridge-Ups 10 Alt. Step-Ups Into … AMRAP x 4 MINUTES 5 RKBS 5 Single KB Sumo Deadlift 5 Box Jumps 5 Hollow Rocks Strength Metcon (No Measure)...

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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… 3 SETS :30 Lunge w/ Twist :30 Kang Squats (No Measure) Saturday Squats Metcon (Weight) E2MOM x 14 MINUTES 10 Squat Rotations 10...

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Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) 1. EMOM x 10 MINUTES MIN 1 – :45 Alt. Pistols MIN 2 – :45 Handstand Hold on Wall (No Measure) 2. EMOM x 10 MINUTES MIN 1 – :45 Unbroken DB...

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Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Row (Increasing Effort top of each minute) Into… AMRAP x 5 MINUTES 10 Air Squats 5 Tuck Jumps 10 Empty Barbell Strict Press 5 Burpee Broad Jumps Workout...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 5 Slam Ball Deadlifts 10 Alt. Plank Slam Ball Rolls* 5 Slam Ball Ground to Overhead 20 Slam Ball Russian Twists *Start in a Plank position with the...

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