Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10/10 Leg Swings (Forward and back) 8/6 Cal Bike or 200m Run 6 Empty Barbell Good Mornings or 10 Body Weight Good Mornings Strength Deadlift...

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Row, Bike or Run Into … 3 ROUNDS 10 Toe Touch + Air Squat 10 Strict Burpees* 5/5 Moose Antlers Extended Warm-up Metcon (No Measure) EMOM x 5 MINUTES 3 Double DB...

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) 4 ROUNDS FOR TIME 12 Box Jump Over (24/20) 12 C2B Pull-Ups 12 HSPU 12 Deadlifts (275/195) (Score is Time) B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 3...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES Max Distance Row/Run/Bike/Ski Into.. 1 ROUND 20 Glute Bridges 20 Arm Circles Forward 20 Arm Circles Backwards 20 Swings Forward/Back 20 Alt...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Bootstrappers 5 Tempo Air Squats (3131) 10 Narrow Stance Air Squats 5 Wide Stance Air Squats Into… 2 ROUNDS (With PVC/ Band/ Plate) 10 PVC or Band Pass...

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 10 Jumping Squats 20 Single Unders STATION 2 AMRAP 10 Push-ups 20 Flutter Kicks...