Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS :15 Jumping Jacks :15 Bootstrappers :15 Groiners :15 Air Squats Into… 2-3 ROUNDS 100m Run 5 BB Deadlift 10 Elbow Punches 5 Muscle Clean Following the...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Calories) 20 SETS :30 Max Cal Bike -1:30 Rest b/t Sets- (Score is Cals) B. 60:00 GPP Warm-up Warm-up (No Measure) 4 ROUNDS :15 Jumping Jacks :15 Bootstrappers :15...

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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… AMRAP x 4 MINUTES 10 Alt. Groiners 10 Air Squats 10 Alt. Reverse Lunges (No Measure) Bodyweight Pump Metcon (AMRAP – Reps)...

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Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) FOR QUALITY 1 Mile Run 2000m Row 100/80 Cal Bike (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) 3 ROUNDS :45 Row 10 Slam Ball Deadlift 5 Push-Up to...

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Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :45 Row 10 Slam Ball Deadlift 5 Push-Up to Pike 5/5 Single Arm Slam Ball Press Following the warm-up, review the movements for the EMOM. After the EMOM we...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 50 Jumping Jacks 40 Slow Alt. Bicycle Crunches 30 Alt. BB Toe Taps 20 Reverse Lunges 10 Up Downs Max Bent Over Rows Strength Deadlift (2RM) ON...

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Tuesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 7 Push-ups into Max Mountain Climbers or Max Double Unders* *Athlete Choice for “Max” Rep Movement...

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Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14)|(14/10) (Score is Rounds + Reps) B. 60:00 GPP Warm-up Warm-up (No...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP 200m Run (100m EZ into 100m Tough Job) into… 2 SETS 10 Kang Squats 10 Up-Down + Broad Jump 10 PVC Pass Throughs SNATCH WARM-UP —...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Bike :30 Single DB Strict Press :30 Up-Down Strength Push Press (2RM) ON A 12:00 RUNNING CLOCK… Build to 2RM Push Press (Score is Weight) Workout...

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Monday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 2 MINUTES 20 Jumping Jacks 10 Sit-Ups 5 Up-Downs into… AMRAP x 2 MINUTES 20 Single Unders 10 Sit-Ups 5 Burpees (No...

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Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) FOR QUALITY (but quickly! 8:00 CAP) 25/20 Cal Row 8 Burpees 20/17 Cal Row 10 DB Deadlifts 15/12 Cal Row 10 DB Power Cleans 10/8 Cal Row 10 DB Front Squats 5 Cal...

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