04.16.18

RFS CrossFit – CrossFit

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Warm-up

400m RUN,

Then,

-High Knee Skips 20m

-Floor Sweeps: 10m

-Punters: 10m

-Skipping Hip Openers: 10m

-4-Way Leg Swings: x10/leg per direction

-Supine Alt. lying Cross-Over: x10/side

-Prone Alt. Lying Cross-Over: x10/side

-Down to Updog Flow: x5

-Seated Straddle, Oh Reach: x20/side

-Air Squats: x10

Skill/Strength

Options #1-5

-Each Person will be asigned 2-3 Sections to complete according to their indvidual testing results

B: Back Squat (60% x3, 70%x 3, 80% x3+)

Metcon

RX: Metcon (Time)

30 Cal AB

20 DL (185/125)

10 HSPU
RX+

DL 225/155

Deficit HSPU 6/3

S: Metcon (Time)

30 Cal AB

20 DL (155/115)

10 S2O (135/ 95)

M: Metcon (Time)

30 Cal Row

20 DL (135/95)

10 S2O (95/65)

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