Friday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) AMRAP x 5 MINUTES 1:00 Cardio Choice 10 Glute Bridge-Ups 10 Alt. Lunges w/ a Twist (No Measure) Full-Body Strength Metcon (Weight) 5 SETS (:40 ON / :20 OFF)...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8 Barbell or DB Goblet Good Mornings 8 Kipping Swings or Single DB Bent Over Rows 8 V-ups or Tuck-ups 8 Barbell or Single DB RDLs Strength Sumo...

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Friday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Single Arm DB Bent Over Row 10 Frog Jumps 10 Alt. Cossack Squats Workout Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1 – MAX Wall Balls MIN...

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Thursday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice -Rest :30- EMOM x 1 MINUTES :30 Jumping Jacks :30 Alt. Samson Stretches -Rest :30- EMOM x 1 MINUTES :30 Single DB Swings :30 High Knees (No...

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Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 10 Scap Pull-ups or DB Suitcase Shrugs 10 Knee Push-ups :30 Push-up Plank 1 Wall Walk or 5 Inchworms w/o Push-up 1 ROUND 20 Shoulder Taps 10 Hand Release...

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Thursday

Crossfit RXD – NC 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 1:30 Max Air Squats 1:30 Max Plank STATION 2 1:30 Max Push-ups 1:30 Max Squat Hold STATION...

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Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 4:00 Min 1 – Row (Mod Effort) Min 2 – 2 Wall Walks + 8 Ring Rows Into… EMOM x 4:00 Min 1 – Row (Mod Effort) Min 2 – 4 Burpees + 8...

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Thursday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 20 Singles – 20 High Jumps – 20 Double-Unders 20 Marching Plank* 5/5 DB Upright Row Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 20...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) 3 SETS 3:00 @ 10 MIN Bike test PR -3:00 EZ Pedal- 2:00 @ Faster than 3:00 effort -2:00 EZ Pedal- 1:00 @ Faster than 2:00 effort -Rest 5:00 b/t sets- (Score is Time)...

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Wednesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 1:00 Cardio Choice 20 Sit-Ups 40 Mountain Climbers 80 Single Unders Cardio Choice Until End… (No Measure) Bodyweight Pump...

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Wednesday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 FOR TIME 50 Sit-ups 25 Burpees (rest remainder) STATION 2 Recovery Bike @ Moderate Pace STATION 3 FOR TIME 50...

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