Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Jumping Jacks 5/5 SA KB (or DB) Front Squat 5/5 SA KB (or DB) Press/Push Press 10 KB (or DB) Swings Strength Front Squat (3RM) ON A 15:00 RUNNING...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Jumping Jacks MIN 2 – :45 Inchworms MIN 3 – :45 Bicycle Sit-ups MIN 4 – :45 DB RDL MIN 5 – :45 Mountain...

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Friday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 2 MINUTES Max Run/Row/Bike/Up-Downs into… 2 ROUNDS 10 Glute Bridges 20 Calf Raises 10 Burpee Broad Jumps 20 Mountain Climbers (1R + 1L = 1 Rep) 10/10...

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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 AMRAP 5 DB Thrusters 10 V-Ups 15 Double Unders STATION 2 EMOM :40 Max Air Squats STATION 3...

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Thursday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 25ft. High Knees or :30 High Knees 25ft. Butt Kickers or :30 Butt Kickers 25ft. Walking Groiner or :30 Groiner 10 Scap Push-Ups on Forearms Workout Metcon...

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Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 200m Run 20 Deadbugs 10 DB G2OH 10 Curtsey Squats (or Narrow Squats) Strength Metcon (AMRAP – Reps) 3 SETS 10 Slow Ring Rows 20 Kneeling Double Lat Band...

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Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES (with Light-Moderate weight) 10/10 Single Leg KB (or DB) Deadlift 10/10 Single Arm KB (or DB) Bent Over Row 10 Strict Tuck-Ups Workout Metcon...

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Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 30 Mountain Climbers 20 Lateral Jumps Over the Bar or DB 10 Reverse Lunges Into… 2 ROUNDS 10 DB Deadlifts 8/8 Elbow Punches or 8 DB Upright Rows 6 DB FR Lunges...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 8 DB Front Squat 8 DB Sumo Deadlifts 8 Step-ups (or Reverse Lunges) 8 DB Strict Press 250m Row (or 1:00 Run/Bike/Jump Rope) Workout Fight Gone...

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Wednesday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike/Run/Row/Jump Rope/Mountain Climbers 10 Lunges 10 Alt. See-Saw DB Bent Over Row* (or Backpack Row) *One DB is returned to the chest while the other...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Calories) 8 SETS 2:00 Max Cal Bike -Rest 3:00 b/t Sets- (Score is Calories) B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 8 DB Front Squat 8 DB Sumo...

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