06.13.18

RFS CrossFit – CrossFit

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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

A. 4:00 EMOM:

200m Sprint + 7 R. KBS (55/45)

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

Metcon

RX: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

S1: Metcon (Time)

Nancy

5 Rounds:

400m Run

15 OHS (75/55)

S2: Metcon (Time)

Nancy

5 Rounds:

400m Run

15 OHS (55/45)<

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