Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES :30 Bike (increase RPM every :10) 5 Up-Downs 10 DB Suitcase Deadlifts 5 Up-Downs 10 Single DB Swing Strength Metcon (Weight) 3 SETS* 50′ DBL DB...

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Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 20 Burpees MIN 2 – 20 Box Jumps (24/20) -Immediately Into- FOR QUALITY 400m Run 500m Row 25/20 Cal Bike -Immediately...

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Saturday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 10 Samson Stretches 10 Alt. Leg Swings 10 Alt. Knee to Chest (No Measure) Saturday Squats Metcon (AMRAP...

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Friday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES :30 High Knees :30 Air Squats (No Measure) Full-Body Strength Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) No Additional Conditioning. Focus on prepping for Isabel! (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) 2:00 Bike/Row Increasing pace every :30 Into...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike/Row Increasing pace every :30 Into … 3 ROUNDS 10 PVC Pass Thru + Toe Touch* 10 Bootstrappers 10/10 Moose Antlers *PVC Pass Thru + Toe Touch = PVC Pass...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 5 MINUTES MIN 1 – :20/:20 Single DB Strict Press MIN 2 – :40 DB Ground 2 Overhead MIN 3 – :40 Hollow Hold MIN 4 – :40 Shoulder Taps MIN 5...

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Thursday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 20 Mountain Climbers 10 DB Upright Row 10 DB Strict Press 10 Air Squats (No Measure) Push x Pull Strength...

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Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP “Simon Says” RULE: When Simon Says, perform 5 reps of the movement EXAMPLES: Up-Downs, Jumping Jacks, Air Squats, Sit-Ups OR AMRAP x 5...

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Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 7 Russian KBS 7 Kip Swings 7 Scap Push-ups 7 V-ups 7 Air Squats Strength Front Squat (6-4-2-6-4-2) 6-4-2-6-4-2* Front Squat *Start and end heavier...

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Wednesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 50 Single Unders into Max Lunges (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps) AMRAP x 7...

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