02.09.18

RFS CrossFit – CrossFit

Warm-up

400m Run

then,

-Skipping Hip Openers: 10m

-Skipping Pogos: 10m

-Single Leg A-Skip: 10m

-Walking Knee Hugs: 10m

-Walking Quad Stretch: 10m

-Backward Straight Leg DL: 10m

-Box Pigeon Stretch: 2x :30/side

-Front Rack Stretch: 2x :30/side

Skill/Strength

RX:

A1. KB Goblet Cossack Squat: 3x 5/leg; 35/25

A2. Jump Lunges: 3x 10/leg

S&M:

A1. KB Lat. Lunge: 3x 5/leg: by feel

A2. Alt. Lunge: 3x 10/leg

B: Front Squat (3x 20)

RX: Metcon (4 Rounds for reps)

4 Rounds:

200m Sprint

ME UB Wallballs (20/14)

20 Cal AB
Time is Tie-Breaker

S: Metcon (4 Rounds for reps)

4 Rounds:

200m Run

ME UB Wallballs (14/10)

20 Cal Row
Time is Tie-Breaker

M: Metcon (Time)

4 Rounds:

200m Run

15 UB Wallballs.(10/6)

20 Cal Row