04.12.18

RFS CrossFit – CrossFit

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Warm-up

500m Row

then,

-High Knee Run: 10m

-Running Butt Kicks: 10m

-Spiderman Crawl: 10m

-Scap Push-ups: x10

-Sprawl: x10

-Alt Birddog: x10

-Mt. Climber: x10/leg

-Hollow Rocks: x10

-Alt Dead Bug: x10

Skill/Strength

RX:

A1. Push-up Abduction w/ slider: 3x 5/side

A2. Single Arm, Single Leg Ring Row: 3x 5/side

B. Strict HSPU: 5, 4, 3, 2, 1

S&M:

A1. Ring Push-up Abduction: 3x 5/side

A2. Single Arm, Single Leg Ring Row: 3x 5/side

B. Strict Press: 5, 4, 3, 2, 1; by feel-AHAP!

Metcon

RX : Metcon (AMRAP – Rounds)

15 Rounds:

Chelsea

S&M: Metcon (AMRAP – Rounds)

15:00 EMOM:

5 Jumping Pull-ups

10 Ring Push-ups

15 Air Squats

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