Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) PARTNER WARM-UP…IN TEAMS OF 2: JUNKYARD DOG WARM-UP 5X EACH PARTNER P1: Sit with legs straight in front of the body, arms out like a T P2: Jump over 1 arm +...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 DB Curl to Arnold Press MIN 2 – :45 Bike or Cardio Choice MIN 3 – :45 Renegade Row Strength Push Press (3-3-3-3-3)...

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Saturday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 6 MINUTES 200m Jog 5/5 KB (or Backpack) Hip Pops 8 KB (or Backpack) Alt. Lunges (goblet hold) 16 Mountain Climbers Workout Metcon (AMRAP – Rounds and...

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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 (Weight) 3 SETS ON A 10:00...

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Friday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 4 DB Alt. Snatch 4 Push-ups STATION 2 400m Run then… Max Hollow Hold STATION 3 AMRAP 4 DB Alt...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) ON A 15:00 RUNNING CLOCK… 5:00 EZ Jog into… 5:00 EZ Row into… 5:00 EZ Bike *Get a good sweat in. Pick a pace that you can sustain for all...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP (7:00) 2:00 on any monostructural piece (moderate!) INTO… 2 SETS 10 PVC Passes (straight arms and controlled) 10 PVC Snatch Balance (to ½ Squat...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 6 Bootstrappers 8 Tempo Air Squats (21X1) 10 PVC Good Mornings 20 Plate Jumps or Jumps Over DB 10 Reverse Lunges Strength Back Squat (1×2) ON A...

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Friday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10/8 Cal. Bike (or :30 Run/Row/Jump Rope) 10 DB (or Backpack) Deadlift 5 Plank to down dog (drive head through arms, heels to ground) 10 DB (or Backpack)...

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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 (AMRAP...

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Thursday

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 10 Step-ups then… Max DB Thrusters STATION 2 10 DB Deadlifts then… Max DB...

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