Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Bootstrappers 10 Alt. Groiners 10/10 Thoracic Rotations Into… AMRAP x 4 MINUTES 12 Alt. Cossack Squats 10 Alt. Samson Lunges 8 Squat Jumps*...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Reps) AMRAP x 9 MINUTES Max Burpees *At the top of every minute, including 3,2,1 go…perform 9 Wall Balls. (Score is Reps) Warm-up B. 60:00 GPP Warm-up...

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Friday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES 10 Single DB Russian Swing + Max Sit-ups (No Measure) Full-Body Strength Metcon (No Measure) 4 SETS ON A 12:00...

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Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 150m Row 5 Clean Deadlifts 5 High Hang Muscle Cleans 5 Push-ups 5 Broad Jumps Strength Metcon (Weight) EMOM x 6 MINUTES 3 High Hang Power Cleans...

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Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3-4 SETS (8:00 CAP) 6 Inch Worm + Push-Up 8/8 DB Arnold Press 10/10 DB Bent Over Row 12 Plank to Pike Strength Shoulder Press (1×2 / 1×2 / 1×2+)...

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Thursday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 3/3 SA DB Deadlift 3/3 SA DB Upright Row 3 Up-Downs 3 Burpees (No Measure) Push x Pull Strength Metcon...

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Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) ON A 6:00 RUNNING CLOCK… 2 SETS 20 Single Unders 100m Run 10 Lunges 10 Up-Downs Into… 2 SETS 20 Single Unders 100m Run 10 Air Squats 10 Up-Downs Strength Back...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 20 Jumping Jacks 10 Up-Downs 10 Alt. High Skips Into… EMOM x 8 MINUTES MIN 1 – KB Deadlift MIN 2 – :25 Banded Lat Pull-down / :25...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Reps) EMOM x 15 MINUTES* MIN 1 – :45 Pistols Squats MIN 2 – :45 Wall Walks MIN 3 – :45 Double DB Ground 2 Overhead (50/35) *Goal of this...

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Wednesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L) MIN 2 – :45 Single DB Front Squats* *Hold DB...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (5 MINUTE CAP) 1:00 Bike 8 Barbell Strict Press 8 Scap Push-ups 6 Tempo Barbell Push Press (12X1) Strength Push Jerk (4-4-4-4-4-4-4-4) EMOM x 8 MINUTES* 4 Push...

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