06.9.18

RFS CrossFit – CrossFit

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Warm-up

Trail Run,

Then,

-High knee skips: 10m

-Punters: 10m

-Backward Skipping Hip Opners: 10m

-Quad, Knee hug, Lunge: 10m

-Spiderman: 10m

-Straight Leg DL: 10m

-Bear Crawl: 10m

Celery Fields WOD (Time)

21-15-9

-Push-ups

-Squat Jumps – for height

~200-300m Run

21-15-9

-/Leg Lunges

-Bupees

~200-300m Run

21-15-9

-/Mt. Climbers

-Butterfly Sit-ups

~400-500m Run
RX+ with 20/14 Vest