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 (AMRAP – Rounds and Reps)...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds) AMRAP x 10 MINUTES 100m Run :15 Rest 150m Row :15 Rest (Score is Rounds) Metcon (Distance) ON A 15:00 RUNNING CLOCK… Run for Distance* Run for...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES :30 Bike* 8 Scap Pull-Ups 10 Tight Kipping Swings 12 Empty BB RDL *Increase pace 3-4 RPMs each round Skill Metcon (No Measure) EMOM x 15 MINUTES...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Air Squats 8 Bent Over Row 8 Scap Push-ups 16 Jumping Jacks Strength Back Squat (8-8-8) 8-8-8* Back Squat *Start moderate-heavy and end heavy...

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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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Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 10 Barbell Strict Press 10 Tall Jumps Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex of… 2 Push Jerk...

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Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM X 6 MINUTES MIN 1 – :45 Bike MIN 2 – :45 Hollow Body Rocks MIN 3 – :45 Bike MIN 4 – :45 Med Ball Cleans MIN 5 – :45 Bike MIN 6...

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Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Push-Ups 5 Up-Downs 10 Alt. Groiners 10 Alt. Samson Lunges Strength Metcon (Weight) EMOM x 10 MINUTES* MIN 1 – 15 DB Pullovers MIN 2 –...

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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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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 60-50-40-30-20 Row Cals* *1:00 Walking Rest after each set. Nasal breathing only while in rest. (Score is Time) B. 60:00 GPP Warm-up Warm-up (No Measure) 4...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 4 SETS (:20 ON / :10 OFF) MOVT 1: Jumping Jacks MOVT 2: KB Sumo Deadlift MOVT 3: Supinated Grip Bar Hang MOVT 4: Russian KBS Workout Metcon (AMRAP – Rounds...

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