Monday

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 Jumping Jacks 10 Alt. Lunges 10 Air Squats 10 Sit-Ups (No Measure) Full-Body Strength Metcon (Weight) 4...

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Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) 3 SETS 4:00 Row @ (3K PR Pace) -Rest 4:00- 2:00 @ (2-3s faster than 3k PR) -Rest 2:00- 1:00 @ (3-4s faster than 3k PR) -Rest 5:00 b/t Sets- (Score is Time) B. 60:00...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 100m Run 3 Ring Rows or Jumping Pull-ups 3 Push-ups 6 Air Squats Workout Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air...

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Monday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 20 Mountain Climbers 10 DB Deadlifts STATION 2 AMRAP 40 Double Unders 10 DB Push Press STATION 3 AMRAP...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 50 Single Unders 12 Reverse Lunges 10 Step-ups or Good Mornings 1 ROUND 25 Fast Single Unders 25 High Jump Single Unders 10 Air Squats 8 Box Jumps or 8 Broad...

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Monday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND :30 Legs only bike 5 Up-Downs + 5 Push-Ups :30 Arms only bike 10 KB Sumo Deadlift :30 Bike (arms & legs) 5 Burpees + 10 RKBS Workout Metcon (No Measure)...

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Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Jumping Jacks 20 Mountain Climbers 10 Scap Push-ups 10 Barbell RDL Strength Sumo Deadlift (5-5-3-3-2-2) 5-5-3-3-2-2 Sumo Deadlift -1:30 Rest b/t...

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Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) TABATA WARM-UP…Grab a plate, and a mat: 4 SETS x 4 STATIONS (:20 on / :10 off) -Rotate between each movement in each set MOVT 1- Plate G2O MOVT 2- Plate...

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Sunday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP: 5:00 of Cardio or Play 3-5 rounds of “Rowling” Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 21-15-9 Cal Row...

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Sunday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 8 Bent Over Rows 8 Sit-ups 8 DB Floor Press (No Measure) Bodyweight Pump Metcon (No Measure) EMOM x 5 MINUTES*...

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Sunday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 Run 400m Rest :30 Run 400m STATION 2 AMRAP 2:00 Burpee Box Jump Over 1:00 Rest AMRAP 2:00 Burpee Box Jump Over...

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