Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning – Just have fun training with class or friends today! (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) 200m Run Into…...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run Into… 2 SETS BARBELL WARM-UP (3-5 reps of each) Clean Grip RDL Hang Hi-Pull Hang Muscle Clean Hang Power Clean Strict Press Push Press Push Jerk Into…...

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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 (Weight) E2MOM x 10 MINUTES 10 DB Hang...

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Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3-4 SETS 30 Single Unders 10 Glute Bridge-Ups 10 Air Squats (Slow Descent, Quick Stand) 10 Scap Push-Ups Strength Back Squat (5×5) 5×5* Back Squat . *Keep...

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Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Alt Groiners 1:00 Bootstrappers Into… 3 SETS (5:00 CAP) 8 Up-Downs 10 Alt. Cossack Squats 12 Air Squats Strength Back Squat (2RM) ON A 20:00 RUNNING CLOCK…...

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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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Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS FOR QUALITY 10 PVC Passes 8 Broad Jumps (land in solid ¼ squat) 6 Slam Balls 4 Up-Down 2 Perfect Push-Ups *After the warm-up, move right into your teaching of...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Alt. Lunges 10 Push-Up to Pike 20 Jumping Jacks Into… AMRAP x 5 MINUTES 10 Tuck Jumps 10 Tempo Strict Press (empty BB) 20 Jumping Jacks...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – Goat #1 MIN 2 – :50 Moderate Pace Cardio (Athlete Choice) -Rest 2:00- EMOM x 10 MINUTES MIN 1 – Goat #2 MIN 2...

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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 3...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 KB Deadlifts 8 KB Russian Swings 8 Kip Swings 8 Tuck-ups Strength Deadlift (5×5) 5×5* Deadlift *Keep weight moderate. (Score is Weight)...

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