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Announcements

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Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike (EZ-Mod)

10 Air Squats

5/5 SA DB Arnold Press

5 Inch Worms

2 ROUNDS

:30 Bike (Mod-Hard)

20 Mountain Climbers

5/5 Split Squat*

5 Push-Up to Pike**

*2nd Round athletes can perform Shrimp Squat. This is a Reverse Lunge where the Knee of the leg stepping back will make contact with the floor before the foot does. Athletes that find this too challenging can perform the Split Squats or Reverse Lunges

**2nd Round Perform 5 Pike Push-Ups

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

:30 Handstand Hold

3 Strict HSPU Lowers (:03 Descent)

10 Slow Narrow Stance Air Squats

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

5 Strict Handstand Push-Ups

10 Alt. Pistol Squats

15/12 Cal Bike

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB or BB Strict Press