Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 5/5 SA DB Curl to Arnold Press 8/8 Split Squats 10 Scap Pull-Ups or 10 DB Bent Over Rows 10 Scap Push-Ups 5 Up-Down Broad Jumps Skill Metcon (Weight) EMOM...

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) AMRAP x 5 MINUTES 10 DB Bent Over Rows 8 Lateral Jumps Over DB 6 Single DB Deadlift 2 DB Up-Downs (No Measure) Full-Body Strength Metcon (Weight) EVERY 2:00 x...

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 50 Sit-ups into… AMRAP Cal Row STATION 2 25 Burpees into… AMRAP DB Clean & Press STATION 3 50...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 EZ Bike Into… 2 ROUNDS 10 Step-Back Groiners + Air Squat* 10 Good Mornings 5 Full-Grip Front Squats or 5 DB Goblet Squats 10 Alt. Sit-Thrus** 5 Close-Grip...

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) EMOM x 2 MINUTES :30 Jumping Jacks :30 Alt. Samson Stretches -Rest 1:00- EMOM x 2 MINUTES :30 Burpees :30 Reverse Lunges (No Measure) Push x Pull Strength...

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 Max Distance Bike STATION 2 Max Push-ups STATION 3 Max DB Thrusters STATION 4 Max Distance...