Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute. Min 1: Easy → Min 2: Moderate → Min 3...

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (7 MINUTE CAP) 50m Shuttle Run 10 Air Squats 50m Shuttle Run 10 Push-ups 50m Shuttle Run 10 Kang Squats Strength Thruster (5-5-5-5-5-5-5) EVERY 1:15 x 7 SETS*...

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (5 Rounds for weight) 5 SETS 2 Power Cleans + 3 High Hang Power Cleans + 4 Hang Power Cleans -Rest as Needed b/t Sets- *Start moderate-heavy and build to heavy...

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 10 Wall Ball 10 Push-ups STATION 2 AMRAP 10 MB Push Press 20 Mountain Climbers...

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Single Arm DB Strict Press 10 Alt. Reverse Lunges (bodyweight) 5/5 Single Arm DB Push Press 5/5 Single Arm DB Suitcase Alt. Reverse Lunges* Workout Metcon...

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Time) 1 SET 10:00 Ski 10:00 Bike 10:00 Row -5:00 Rest b/t Sets- *Goal is razor-sharp pacing at a moderate-low pace. Match your meters every set. B. 60:00 GPP...