02.13.18

RFS CrossFit – CrossFit

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Warm-up

500m Row

then,

-Angle Run: 100ft

-W-Drill: 100ft

-Angle Shuffle: 100ft

-Squat, Bear Crawl, Shoulder Tap Complex: x10

-Alt. Bird Dog: x10

-Scap Push-ups from Elbows: x10

-Scap Pull-ups: x10

-Lunge Twist & Hold: :15/direction/side

-Inchworm to Press in Pike: x10

Skill/Strength

A1. RIng Push-up: 3x 10

A2. Half Kneeling, Bottom-up KB Press: 3x 5/arm; light-by feel

B: Metcon (8 Rounds for time)

8:00 EMOM:

5 Hang Powersnatch (115/75)

5 Bar Facing Burpees

Metcon

RX: Metcon (Time)

100 DU’s

50 KBS (55/35)

80 DU’s

40 Cal AB

60 DU’s

30 HSPU

40 DU’s

20 GHD Sit-ups

20 DU’s

10 Burpee Box Jump Over (24/20)

S: Metcon (Time)

200 SU’s

50 KBS (45/25)

160 SU’s

40 Cal ROW

120 SU’s

30 HR Push-ups

80 SU’s

20 Abmat Sit-ups

40 SU’s

10 Burpee Box Step-Over (20/20)

M: Metcon (Time)

200 SU’s

50 KBS (35/20)

160 SU’s

40 Cal ROW

120 SU’s

30 Incline Push-ups

80 SU’s

20 Abmat Sit-ups

40 SU’s

10 Burpee Box Step-Over (20/20)