Monday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 100m Run* 5 Push-Up to Pike (Down Dog) 15 Hollow Rocks 20 Alt. Lunges Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP”...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) Line Drills – Each drill will be followed up by a jog back to the starting point, keeping athletes moving through this together, quickly. 25’ Walking Knee to...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 25 Jumping Jacks 25 Mountain Climbers 25 Lateral Jumps over DB -into- 2 ROUNDS 10 Alt. DB Press 10 Alt. DB Bent Over Rows 10 DBL DB Swings 10 DB Burpees...

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Monday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Alt. DB Snatch STATION 2 Alt. V-Ups STATION 3 Alt. Lunges STATION 4 Mountain...

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Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) 1 SET 10:00 Ski 10:00 Bike 10:00 Row -5:00 Rest b/t Sets- *Goal is razor-sharp pacing at a moderate-low pace. Match your meters every set. (No Measure) B...

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Sunday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 200m Jog then … 1-2 ROUNDS 5 Scap Push-Ups + 5 Push-Ups 10 Alt. Reverse Lunges 5/5 DB (or Backpack) Bent Over Row 25ft. Crab Walk Feet First 25ft. Crab Walk Hands...

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Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 100m Run 10 Lunges 100m Run 10 Air Squats 100m Run 8 Up-Downs Strength Metcon (Weight) 3 SETS 8/8 Reverse Front Rack Lunges 25 Banded Glute Bridges...

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Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt. Samson Lunges 10 Curtsey Squats 5 Inch Worms + Push-up 10 Up-Downs Strength Metcon (Weight) IN TEAMS OF 2… 3-3-3 Clean & Jerk*...

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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 EMOM 15/12 Cal Bike STATION 2 EMOM 15 SDHP STATION 3 EMOM 50 Double Unders STATION 4 EMOM...

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Saturday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 2 DB Strict Press + 2 DB Push Press + 2 DB Push Jerk (or Backpack) 6 Air Squats 6 DB Deadlifts* *3 Deadlifts with DBs on the outside of the feet...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 2 Ring Rows or DB Bent Over Row 4 Scap Push-ups 6 Alt. Lunges w/ Twist 8 Step-ups or Air Squats Strength Metcon (No Measure) EMOM x 9 MINUTES MIN 1...

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