Monday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) EMOM x 2 MINUTES :30 High Knees :30 Butt Kickers into… EMOM x 3 MINUTES 20 Jumping Jacks + 20 DB Toe Taps (No Measure) Full-Body Strength Metcon (AMRAP...

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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 10 DB Ground to OH :20 Plank Hold STATION 2 AMRAP 10 Up-Downs :20 Plank Hold STATION 3 AMRAP 10 Sit-ups...

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Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) EMOM x 24 MINUTES MIN 1 – 200m Run MIN 2 – 250m Row MIN 3 – 200m Ski (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) EMOM x 8 Min 1...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES* 30 Single Unders or 30 High Knees 10 Med Ball or Single DB Front Squats 10 Med Ball or Single DB Strict Press Strength Back Squat (5RM) ON A 15:00...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 Min 1 — 8/6 Cal Bike + Groiners Min 2 — 10 Slam Balls + (Slam Ball Front Squat → Slamball Thruster) Skill Metcon (No Measure) ON A 10:00...

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Monday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Easy Row/Jog/Bike Into… 2 ROUNDS 10 Plate/Backpack Deadlifts 10 Alt. Deadbugs 10 Plate/Backpack Strict Press w/:02 pause overhead 10 Hollow Rocks 10 Superman...

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Sunday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) 1 ROUND MVMNT 1: High Knees/Toe taps to Medicine Ball or Backpack MVMNT 2: Hollow Rocks MVMNT 3: Supermans MVMNT 4: Med. Ball or Backpack...

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Sunday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Plank Hold 1:00 Air Squats STATION 2 1:00 Plate OH Hold 1:00 Sit-ups STATION 3 1:00...

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Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) Partner Warm-Up! With a partner, grab a Medball to share and complete… 400m Partner Medball Run (switch as needed) Into… 1 ROUND: P1: 5 Straight Leg...

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Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 20 Single Unders or 20 Mountain Climbers 10 Russian KBS or 10 Single DB Russian Swing 20 Plank Shoulder Taps 10 Up-Downs Strength Metcon (AMRAP...

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Saturday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Cardio* 10 Alt. Samson Lunges 1:00 DB or Backpack Overhead Hold 10 Hollow Rocks + 10 Superman Rocks 1:00 Wall Sit Workout Metcon (AMRAP – Rounds...

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