Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) Play a Game! Then… 3 Rounds of… 5/5 SA KB Sumo Deadlift 5/5 SA RKBS 10 Plank Transitions 10 Scap Pull Ups Workout Metcon (AMRAP – Reps) EMOM x 18 MINUTES MIN...

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Thursday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Jog or :30 Cardio 5/5 Single Arm Ring Rows or Backpack High Pulls 8/6 Cal. Bike or :30 Alt. Lunges 10 Alt. KB/BP Strict Press 5 Plank to Pike Workout...

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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… EMOM x 4 MINUTES MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L) MIN 2 – :45 Single DB Front Squats* *Hold DB...

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Wednesday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 1:00 Plank Hold then… AMRAP 5 Air Squats 5 Up-Downs STATION 2 1:00 Squat Hold then… AMRAP 10 Lunges...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Warm-up (No Measure) ON A 20:00 RUNNING CLOCK… Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body. (No Measure) B...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 EZ ROW… -Into- 3 ROUNDS (w/ a light DB)… 6 SA Standing DB High Pull (L) 6 SA DB Strict Press (L) ‘25 SA DB OH Walk (L) 6 SA Standing DB High Pull...

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Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 10 Wall Ball or Single DB Front Squat 10 Empty BB or DB Sumo DL 10 Empty Barbell or DB Strict Press 1 ROUND 8 Wall Ball or Single DB Thrusters 8 High Pulls or...

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Wednesday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) Movement 1 – Toe tap to medicine ball or backpack Movement 2 – Air Squats to medicine ball Movement 3 – Alt. Plank rolls...

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Tuesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 2 MINUTES :30 Single Unders :30 Up-Downs into… EMOM x 2 MINUTES :30 Single Unders :30 Burpees (No Measure) Push x...

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Tuesday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 2:00 Max Cal Bike 1:00 Max Push-ups STATION 2 2:00 Max Cal Bike 1:00 Max Box Jumps STATION...

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Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Reps) EVERY 3:00 FOR 4 SETS 200m Run Max Distance HS Walk in Remaining Time (Score is Lowest Distance) -Rest 5:00- EVERY 3:00 FOR 4 SETS Row 200m Max Strict...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 10 Sit-ups 5/5 Single Arm DB Deadlift 5/5 Single Arm DB Strict Press Strength Hang Power Snatch (5×3) 5×3 Hang Power Snatch* *Keep...

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