05.17.18

RFS CrossFit – CrossFit

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Warm-up

Run: 3x D&B

-Hurdle Step Overs: 10m

-Lat. Hurdle Over-Unders: 10m/Direction

-Skipping Hip Openers: 10m/Direction

Run: 2x D&B

-Spiderman Crawl: 10m

-Straight Leg Bear Crawl: 10m

-Inchworms: 10m

Run: 1x D&B

-Scap Push-ups: x10

-Scap Pull-ups: x10

-Miyagis: x10

Skill/Strength

A. Hanging Hollow Engagements: 3x 5

B. Hanging Arch Engagements: 3x 5

C. Hollow & Arch: 3x 5

RX:

D. 5:00 EMOM: 5 T2B + 10 Mt. Climbers

S1:

D. 5:00 EMOM: 5 Hanging Leg Raises + 10 Mt Climbers

Metcon

RX: Metcon (Time)

100 Cal Row

*Every 2:00, perform 8 Wallballs (20/14)

S1: Metcon (Time)

100 Cal Row

*Every 2:00, perform 8 Wallballs (14/10)

M: Metcon (Time)

80 Cal Row

*Every 2:00, perform 5 Wallballs (14/10)

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
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