05.16.18

RFS CrossFit – CrossFit

View Public Whiteboard

Warm-up

500m Row

-High Knee Run: 10m

-Running Butt Kicks: 10m

-Bear Crawl: 10m

-Skipping Hip Openers: 10m

-Punters: 10m

-Angry Gorilla: 10m

-Toe Walks: 10m

-Heel Walks: 10m

-Alt. Deadbug: x10/side

-Side Plank Support: :20/side

-Hollow Rock: x10; :20 Hold last rep

Skill/Strength

A1. KB Single Leg RDL: 2x 10/leg; by feel

A2. Reverse Lunge: 2x 10/leg

B: Deadlift (60%+10lbs x3, 70%+10lbs x3, 80%+10lbs x3+)

Metcon

RX: Metcon (AMRAP – Rounds)

16:00 EMOM:

odds: 30 DU’s + 3 Burpees

evens: 10 x10m Shuttle Sprints + 3 Burpees

M: Metcon (AMRAP – Rounds)

16:00 EMOM:

odds: 50 Single Unders + 3 Burpees

evens: 8 x10m Shuttle Sprints + 3 Burpees

S1: Metcon (AMRAP – Rounds)

16:00 EMOM:

odds: 30 Lat. Hurdle Jump (4) + 3 Burpees

evens: 10 x10m Shuttle Sprints + 3 Burpees

Post

A. 3x 10cal AB, Rest 1:00

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
CLAIM YOUR VOUCHER FOR ONE FREE CLASS*

© 2018 All rights reserved