Sunday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES 7 Burpees into Max Single Unders (No Measure) Bodyweight Pump Metcon (No Measure) EMOM x 6 MINUTES MIN 1...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (6 MINUTE CAP) 1:00 Bike 10 Hollow Flutter Kicks 30 Single-Unders 5/5 Single Arm KB Strict Press Strength Metcon (No Measure) 3 SETS FOR QUALITY 20 Hanging...

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Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 12 Burpee to Target* 12 DB Power Cleans (50/35) 12 Alt. Pistol Squats *Target 6″ above standing reach (Score is...

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Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 20 Jumping Jacks 20 Crossbody Mountain Climbers 10 Scap Pull-Ups 10 Hanging Knee Raises or V-Ups Skill Metcon (No Measure) EMOM x 12 MINUTES MIN...

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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 X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Clean Deadlifts 10 Hang High Pulls 10 Muscle Cleans 20 Mountain Climbers Strength Metcon (Weight) 6 SETS* 1 High Hang Power Clean + 1 Above the...

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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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