06.14.18

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. 4:00 EMOM:

:15 HS Support

7 Pike-ups

B. 4:00 EMOM:

:15 Hollow Hold

7 Hollow & Arch

C. 4:00 EMOM:

20m Plank Walk w/ sliders

Metcon

RX: Metcon (Time)

4 Rounds:

12 T2B

24 KB Goblet Lunges (55/35)

Rest 1:30

S1: Metcon (Time)

4 Rounds:

12 Hanging Leg Raises

24 KB Goblet Lunges (45/25)

Rest 1:30

S2/M: Metcon (Time)

4 Rounds:

24 Hollow Rocks

24 Lunges

Rest 1:30

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