Sunday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 10 Samson Lunge 5/5 Moose Antlers 10 Scorpion Stretch 2-3 ROUNDS (3 min max) 5 Double DB Sumo DL 5 DBL DB Bicep Curl to Press 5 Push Up to Down Dog Workout...

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Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 3/3 KB Windmills 5/5 KB Upright Row 5/5 KB Single Arm Shoulder Press 5/5 Staggered Stance Goblet Good Morning Workout “DOUBLE...

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Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) “FRANTASY LAND” FOR TIME 21-15-9 Thrusters (95/65) Pull-ups Into… 15-12-9 Thrusters (115/75) C2B Into… 12-9-6 Thrusters (135/95) BMU (Score...

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Saturday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 15 Wall Ball :30 Plank Hold STATION 2 AMRAP 15 Wall Ball :30 Plank Hold STATION 3 RECOVERY 2:00 Row 1:00...

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Saturday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 1:00 Cardio Choice 25′ Alt. Knees to Chest 25′ Alt. Leg Swings 25′ Alt. Lunges 25′ Broad Jumps Cardio...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 20 Mountain Climbers 10 Alt. DB Strict Press 20 Mountain Climbers 10 Step-ups or Lunges 20 Mountain Climbers 10 DB Goblet Squats Strength Metcon (No Measure) 3...

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Saturday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) PARTNER WARM-UP AMRAP x 5 MINUTES P1: Row P2: 8 Slam Ball G2OH* + 8 Alt. Lunges (Swap to Jumping Air Squats at the halfway mark) Workout Metcon (AMRAP – Reps)...

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Friday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max WB Ground to Overhead STATION 2 Max Up-Downs STATION 3 Max Box Step-ups STATION...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) EMOM x 30 MINUTES Min 1 – :30 Bike Min 2 – :30 Row Min 3 – :30 Ski (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) BODY FLOW…...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) BODY FLOW… 1:00 Cat-Cows 1:00 Elbow to Instep w/ Rotation (each side) 1:00 Tempo Air Squats (5211) (Stay active) 1:00 Wall-Sit With an empty barbell...

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Friday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) AMRAP x 5 MINUTES 1:00 Cardio Choice 10 Glute Bridge-Ups 10 Alt. Lunges w/ a Twist (No Measure) Full-Body Strength Metcon (Weight) 5 SETS (:40 ON / :20 OFF)...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8 Barbell or DB Goblet Good Mornings 8 Kipping Swings or Single DB Bent Over Rows 8 V-ups or Tuck-ups 8 Barbell or Single DB RDLs Strength Sumo...

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