Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS :30 Bike (EZ → Mod → Hard) 8 Scap Pull-Ups 10 Single Ring Row* 12 Tuck-Ups 100m Jog *2 Hands on 1 Ring (hand over hand) and pull towards the chest. Skill...

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Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Tempo Air Squats (22X11) 8 Scap Pull-Ups 8 Kipping Swings 20 Calf Raises *After the Warm-up have your athletes grab a barbell to go over the...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Reps) EMOM x 10 MINUTES MIN 1 – Max Rope Climbs MIN 2 – 20 DB Alt. Snatch (50/35) (Score is Reps)GOAL: Can the fittest hold 3 climbs per minute?...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt Groiners 20 Pike Shoulder Taps 30 Jumping Jacks Into… AMRAP x 5 MINUTES 10 Single KB Romanian Deadlifts 8 KB Hip Pops* 6/6 Single Arm KB...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt Groiners 20 Pike Shoulder Taps 30 Jumping Jacks Into… AMRAP x 5 MINUTES 10 Single KB Romanian Deadlifts 8 KB Hip Pops* 6/6 Single Arm KB...

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Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 4 SETS (:30 ON / :10 OFF)* MOVT 1 – KB Deadlifts** MOVT 2 – Single Unders MOVT 3 – Shoulder Taps * 1 SET equals all 3 MOVT ** Sets 3/4 Russian KB...

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Wednesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 10 Alt. Groiners 10 Air Squats 10 Alt. Reverse Lunges (No Measure) Bodyweight Pump Metcon (AMRAP – Reps)...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 Min Bike Warm up Speed Into.. 2 Rounds 10 Groiners 10 kang squats 10 tuck ups Extended Warm-up Warm-up (No Measure) 3 ROUNDS FOR QUALITY :30 Arms + Hips Only :30 Half...

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Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No additional Conditioning. B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 1:00 Row 5 Inch Worms (No Push-Up) 10 Step Ups 5/5 KB OH Press...

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Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 1:00 Row 5 Inch Worms (No Push-Up) 10 Step Ups 5/5 KB OH Press Extended Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY 50’/50′ Filly...

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Tuesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 7 Push-ups into Max Mountain Climbers or Max Double Unders* *Athlete Choice for “Max” Rep Movement...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 20 Jumping Jacks 20 High Knees 20 Butt Kickers 20 Shoulder Taps Into… 2 ROUNDS 5 Scap Pull-Ups + 5 Kipping Swings 5 Knee Push-Ups 10 Cossack Squats Workout...

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