0.13.18

RFS CrossFit – CrossFit

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Warm-up

500m Row

then,

-Lat. Swing & Shuffle: Down & Back

-Lat. Half Front Cross: Down & .Back

-Lat. Bear Crawl: 10m/direction

-Lat. Leg Swings: x10/side

-Prone Lying Cross-Over: x10/side

-Reverse Plank Support: :10

-Side Plank Support: :10.side

-Iso Half Squat Hold + Vertical Jump: 5x:10+1

Skill/Strength

A1. PVC Iso Row: 3x :10; ME

A2. 1/4 Iso Backsquat: 3x 10; ME

A3. Vertical Jumps: 3x 3; AHAP!

B: Hang Powerclean

Find 3RM Hang Powerclean

Metcon

RX: Metcon (Time)

100 Lat. Burpee Hurdle Jumps (12″)
1:00 ON : 1:00 OFF until complete.

S: Metcon (Time)

100 Lat. Burpee Hurdle Jumps (12″)
1:00 ON : 1:00 OFF

**Stepping Allowed!

M: Metcon (Time)

75 Lat Burpee Hurdle Overs (3″)

Post

A1. Lat. Banded Anti-Rotation Marches: 3x :20/side

A2. Med. Ball Russian Twists: 3x 20