05.12.18

RFS CrossFit – CrossFit

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Warm-up

Figure-8 Run

then,

-Calf Raises: x10

-Toe Walks: x10

-Toe Raises: x10

-Toe Walks: x10

-Double Feet Box Hops: x1

-Single Foot Box Hops: x1/leg

-Backward Toe Grab: 10m

-Backward Straight Leg DL: 10m

-The Greatest Stretch: 10m

-Scap Push-ups: x10

-Plank Shoulder Taps: x10; hold last rep 5s

-Child’s Pose Shoulder Ext: x5/side

-Scap Pull-ups: x10

-Hollow Arch: x10

Metcon

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Metcon (Time)

Partner “Kelly”

5 Rounds:

30 Partner Wallballs (20/14)

30 Alt. Partner Box Jumps (24/20)
*Perform Runs together.

*Partner Wallballs

*1:1 on Box Jumps