01.09.18

RFS CrossFit – CrossFit

Warm-up

500m Row

then,

High Knee Skips: 10m

Lat. high Knee Skips: 10m/direction

Backward high Knee Skips: 10m

Stiff Leg Bear Crawl: 10m

Elbow Scap Push-ups: x10

Bear Crawl: 10m

Scap Pull-ups: x10

Opposite Hand & Foot Bear Crawl: 10m

Push-ups: x10

Whiteboard Notes:

Wine & ROMWOD – Thursday Night! 7-8pm!

Skill/Strength

A1. Hollow Support: 4x :15, rest :05

A2. Arch Support: 4x :15, rest :05

A3. Plank Support: 4x :15, rest :05

B. 8:00 EMOM: 5 Burpees + 5 C2B

Metcon (4 Rounds for reps)

4 Rounds:

1:00 ME Cal Row

1:00 ME Double KB OH Waiter’s Carry (55/35)

1:00 ME Box Jumps (24/20)

1:00 ME KBS (70/55)

1:00 Rest