06.11.18

RFS CrossFit – CrossFit

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Warm-up

400m Run

then,

Toe Walks: 10m

Heel Walks: 10m

A-Skip: 10m

Punters: 10m

Knee Hug to Lunge: 10m

Backward ITB Stretch: 10m

5 O’Clock Lunges: 10m

7 O’Clock Lunges: 10m

Inchworms: 10m

Squats: x10

Skill/Strength

A. 3:00 EMOM:

10 Jump Lunges

10 Skaters

5 Squat Jumps

B: Back Squat (70% +20lbs x3, 80% +20lbs x3, 90% +20lbs x3+)

Metcon

RX: Metcon (2 Rounds for reps)

2 Rounds:

500m Row (+:15)
Rest 2:00

RX: Metcon (AMRAP – Rounds)

In as few sets as possible, complete:

-100 Wallballs (20/14)

S1: Metcon (AMRAP – Rounds)

In as few sets as possible, complete:

-100 Wallballs (14/10)
*10:00 Cap!

S2: Metcon (AMRAP – Rounds)

In as few sets as possible, complete:

-80 Wallballs (14/10)
*10:00 Cap!

S2: Metcon (AMRAP – Rounds)

In as few sets as possible, complete:

-80 Wallballs (14/10)
*10:00 Cap!

S3/M: Metcon (AMRAP – Rounds)

In as few sets as possible, complete:

-80 Wallballs (10/6))
*10:00 Cap!

TRY ONE CLASS

FREE

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

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