Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – Goat #1 MIN 2 – :50 Moderate Pace Cardio (Athlete Choice) -Rest 2:00- EMOM x 10 MINUTES MIN 1 – Goat #2 MIN 2...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 5 Inch Worm + Push-Up 3-5 Wall Walks 10/10 Single Leg Glute Bridges 10/10 Single Leg RDL w/ empty barbell Extended Warm-up Metcon (No Measure)...

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Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 5 ROUNDS 100m Run 5 Bootstrappers 10 Air Squats Strength Back Squat (6-6-6) 6-6-6* Back Squat *Start moderate-heavy build to heavy. (Score is Weight) Workout Metcon...

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Wednesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 30 Toe Taps 20 Russian Twists 10 Up-Downs (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps)...

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Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 7 Scap Pull-Ups 7 Scap Push-Ups 6 Bootstrappers 20 Mountain Climbers Into… 1 ROUND 10 Ring Rows 10 Knee Push-Ups 10 Air Squats 10 Tuck Ups...

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Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Reps) “DEATH BY 10m” EMOM x UNTIL FAILURE Run 10m…Adding 10m Every Minute Min 1 = 10m Min 2 = 20m Min 3 = 30m And So On… *Option to...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Up-Downs 8 Slam Ball Deadlifts 4 Burpees 4 Slam Balls Strength Metcon (Weight) EMOM x 3 MINUTES 3 High Hang Power Cleans Into… EMOM x 4...

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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 10 Up-Downs + Max Sit-Ups (No Measure) Push x Pull Strength Metcon (Weight) E2MOM x 12 MINUTES 10/10 Single DB...

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Monday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – Bodyweight Goodmornings MOVT 2 – Mountain Climbers *Both movements = 1 Set (No...

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Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES* 2-4-6…and so on Alt. DB Snatch (50/35) HSPU Burpees to Target *Think of this as an “Open Style”...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 8 Step-Ups 8 Single DB Bent Over Row 16 Lateral Hops over DB 2 ROUNDS 8 Lunges 8 Frog Jumps* 8 Cossack Squats *Start in a high plank position, jump the...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 30 Jumping Jacks Scap Push-ups 8/8 SA DB Strict Press Into… 1 ROUND 30 Jumping Jacks 10 Up-Downs 7/7 DB Push Press Into… 1 ROUND 30 Jumping Jacks 6...

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