03.12.18

RFS CrossFit – CrossFit

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Warm-up

400m Run

then,

March in Place: x10

Marching: 10m

Punters: 10m

Squat, Bearcrawl, Shouldertap Complex: x5

Cossack Squat: x10

Fire Hydrants: x10/side

Opposite Hand & Foot Birddog: x10

Hollow Hold: :20

Skill/Strength

RX:

A1. Top-Down Weighted Step-ups: 2x 10/leg; 25/15, 20″

A2. Hurdle Jumps: 2x 6; 12″

S&M:

A1. Top-Down Step-ups: 2x 10/leg; 12″/6″

A2. Hurdle Jumps: 2x 6; 3″

B: Back Squat (3x 12)

by feel-AHAP!

Metcon

RX: Metcon (Time)

2 Rounds:

9/leg Alt. Pistols

15/arm SA DB Thruster (50/35)

21 Pull-ups

S&M: Metcon (Time)

2 Rounds:

9/leg Ring Assisted Pistols

15/arm DB Thruster (35/25)

21 Ring Rows
Pistol Progression –> Single Leg Alt. Step-up (20″)

Post

RX:

A1. GHD Sit-ups: 2x 15

A2. Strict T2B: 2x 7

S&M:

A1. Ab-mat Sit-ups: 2x 15

A2. Strict Leg Raises: 2x 7