Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP 20 Cal Bike or 2:00 Run, Bike or Row -Into- 3 ROUNDS 7/7 Single Arm DB High Pulls 7/7 Single Arm DB Strict Press 25’/25’ Single Arm Overhead DB...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Distance) 7 SETS 3:00 Row @ (5k Pace) -Rest as Needed b/t Sets- (Score is Distance) B. 60:00 GPP Warm-up Warm-up (No Measure) GENERAL WARM-UP 20 Cal Bike or 2:00 Run...

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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 TABATA (:20 work, :10 rest) Hollow Hold STATION 2 TABATA DB Thruster STATION 3 TABATA DB Deadlift STATION 4...

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Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 DB Strict Presses 10 V-Ups 5/5 Single Arm DB Bent Over Rows 10 Scap Pull-ups or Shoulder Shrugs :30 Hollow Hold Strength Metcon (Weight) 5 x 3...

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Tuesday

Crossfit RXD – NC HIIT View Public Whiteboard Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 5/5 Single Leg Box Squats* MIN 2 – 30 DB Hollow Flutter Kicks (1R/1L = 1 Rep) *Athlete can sub 10 reps of controlled...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 100m Run + Max Up-Downs MIN 2 – 10 Air Squats + Max Plank Hold Into… 1 ROUND 10 Groiners 10 Bootstrappers* 10 Good Morning Into… 1...

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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 EMOM 12 DB Bent Over Row STATION 2 EMOM 15 Push-Ups STATION 3 EMOM 15 Burpees

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Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Distance) 3 SETS 10:00 Run, Bike or Row -Rest 3:00 Rest b/t Sets- (Score is Distance) B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 DB Strict Presses 10...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5/5 SA Ring Rows or 5/5 SA DB Upright Row 5 Up-Downs 5/5 DB Deadlift 5 Up-Downs Into … 2 ROUNDS 50 Single Unders 6/6 SA DB Bent Over Row 6/6 SA DB...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Med Ball Deadlifts 5 Burpee Broad Jumps 10 Med Ball Front Squats 5 Inchworms 10 Med Ball Hang Cleans (Squat or Power) :30 Plank Hold Workout Metcon...

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Monday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row/Bike/Jog 10 Up-Downs 10 Slam Ball or Backpack Deadlifts 10 Slam Ball or Backpack Thrusters 1:00 Row/Bike/Jog Workout Metcon (AMRAP – Rounds...

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Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) EMOM x 10 MINUTES :30 @ RUN EZ :20 @ RUN MOD :10 @ RUN HARD (No Measure) Metcon (Calories) 10 SETS 1:00 @ Max Cals 2:00 @ EZ Pedal (Score is Cals) B. 60:00...

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