02.10.18

RFS CrossFit – CrossFit

Warm-up

400m Run

then,

Lateral Swing & Shuffle: 200ft

High Knee Run: 100ft

Butt Kicks: 100ft

Punters: 10m

Backward Glute/ITB Stretch: 10m

Backward Spiderman: 10m

PVC Pass Thrus: x10

PVC Shoulder Ext: x10

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP:

P1: 400m Run

P2: 5 DL (135/95)

5 Hang Powercleans

5 Push jerk

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
CLAIM YOUR VOUCHER FOR ONE FREE CLASS*

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