06.12.18

RFS CrossFit – CrossFit

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Warm-up

500m Row

then,

High Knee Skips: 10m

Lat. high Knee Skips: 10m/direction

Backward high Knee Skips: 10m

Stiff Leg Bear Crawl: 10m

Elbow Scap Push-ups: x10

Bear Crawl: 10m

Scap Pull-ups: x10

Opposite Hand & Foot Bear Crawl: 10m

Scap Push-ups: x10

Skill/Strength

A. 5:00 EMOM:

-3 Push-ups

-3 Plyo Push-ups

-5 Burpees

RX:

B. 5:00 EMOM:

-5 Pull-ups

-:20 Hollow Hold

S1:

B. 5:00 EMOM:

-3 Jumping Pull-ups w/ 5s Negative

-:20 Hollow Hold

C.Ring Row: 3x ME; rest 2:00

Metcon

RX: Metcon (Time)

3 Rounds:

30 DU’s

30 Push Press (95/65)

Rest 1:30

Post

A. Upper Body Options #1-3: Pick one!