Thursday

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...

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Wednesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Single Unders 20 Shoulder Taps 10 Tuck-ups (No Measure) Bodyweight Pump Metcon (No Measure) 4 SETS 1:00 – “Crossbody”...

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Wednesday

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...

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Wednesday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 100m Row 10 Plate G2OH STATION 2 AMRAP 10 Box Jumps 10 Plate Push Press STATION 3 AMRAP 100m Row 10 Plate...

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Wednesday

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...

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Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND :30 Box Step-ups or :30 Forward Lunges :30 Tuck-ups :30 DBL DB OH Hold Into… 1 ROUND :30 Box Jumps w/slow Step-down or :30 Reverse Lunges :30 Alt. V-ups...

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Wednesday

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...

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Tuesday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES* Min 1 – :30 Row/Jumping Jacks + 5 Up-Downs Min 2 – :30 Row/Jumping Jacks + 10 Alt. Reverse Lunges *Increase Pace Every Minute Workout...

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Tuesday

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...

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Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Weight) 5 SETS 2 Power Cleans + 3 High Hang Power Cleans + 4 Hang Power Cleans -Rest as Needed b/t Sets- *Start moderate-heavy and build to heavy set of the complex...

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Tuesday

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...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Russian KBS or 8 DBL DB Swing 6 Goblet Reverse Lunges 2/2 SA KB or DB Thruster Into… 1 ROUND 10 Groiners 10 Cossack Squats 10 Kang Squats...

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