02.14.18

RFS CrossFit – CrossFit

View Public Whiteboard

Warm-up

Figure-8 Run

then,

Lat Swing & Shuffle: 200ft

Karaoke: 200ft

Air Squats: x10

Skaters: x20

Dead Walk: 10m

Backward SLDL: 10m

Squatting, Twist & Reach: x10

Toe Walks: 10m

Heel Walks: 10m

Straight Leg Calf Stretch: :30/side

Bent Leg Calf Stretch: :30/side

Whiteboard Notes:

Wine & ROMWOD – Thursday at 7pm

GYMNASTICS WORKSHOP – Saturday 9am

Skill/Strength

A1. GHD Reverse Hyper: 3x 10

A2. Barbell RDL: 3x 10; 45/3

B. 5:00 EMOM:

100 ft Box Push

8 Lat. Box Overs (24/20)

C: Deadlift (60% x10, 50% x15, 40%x 20)

Metcon

RX: Metcon (Time)

3 Rounds:

15 Push Press (115/75)

15 DL

400m Run

S: Metcon (Time)

3 Rounds:

400m Run

15 Push Press (95/65)

15 DL

M: Metcon (Time)

3 Rounds:

400m Run

15 Push Press (65/55)

15 DL