Friday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) :30 ON / :30 OFF @ 75-80% Effort (conversational pace) Movement 1 – Jump Rope (or Backpack Toe Taps) Movement 2 – Alt Lunges Movement 3 –...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 3 Inch Worms + Push-up 5/5 Half Kneeling Shoulder Press 7/7 Single Arm DB Bent Over Row 20 Shoulder Taps Strength Push Press (10×4) EMOM x 10...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) 2 SETS 100 Cal Row or Bike 1600m Run 100 Cal Row or Bike -Rest 5:00 b/t Sets- . (Score is Time) B. 60:00 GPP Warm-up Warm-up (No Measure) EMOM x 9 MINUTES Min 1...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 9 MINUTES Min 1 – :45 Bike Min 2 – 8/8 DB Single-Leg RDL Min 3 – :45 Plank Strength Deadlift (3RM) ON A 15:00 RUNNING CLOCK…...

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Friday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 15 Wall Balls 8 Burpees STATION 2 AMRAP 15 Plate G2OH 8 Box Jumps STATION 3 AMRAP 15 Wall Balls 8 Cal...

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Thursday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 5/5 DB (or backpack) Single Arm Strict Press 5/5 DB (or backpack) Single Arm Front Squats 10 Up-Downs 1 ROUND 10 DBL DB (or backpack) Push Press 10 DBL DB...

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Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) For the warm-up have athletes get out light to moderate DB and complete… 3 ROUNDS 10 Alt. V-ups 10 Good Mornings 7/7 SA DB Swings 10 Reverse Lunges *Option to use...

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Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Into… AMRAP x 5 MINUTES 50 Single Unders 10 Goblet Squats 8 Bodyweight Lunges 8 Up Downs -REST 1:00- AMRAP x 5 MINUTES 20 Double Unders 10 Kip Swings 8...

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Thursday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 MAX Alt. Single DB FR Lunges STATION 2 :45 Side Plank (R) :45 Side Plank (L) STATION 3 MAX...

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Wednesday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) Set up a rower and grab a plate/DB/backpack EMOM x 3 MINUTES Min 1 – Legs only row (:30- :45) or High Knees Min 2 – Arms only row (:30- :45) or Butt...

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Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 100m Run 10 Scap Push-ups or :30 Plank Hold 10 DB Hammer Curls 1 ROUND 100m Run 10 Hand Release 10 DB High Pulls 1 ROUND 100m Run 10 Push-up or T-Push-Up* 10...

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