07.07.18

RFS CrossFit – CrossFit

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Warm-up

Figure-8 Run

then,

-Stationary Marhces: x10

-Marching: 10m

-Stationary Skipping: x10

-High Knee Skips: x10

-Stationary Punters: x10

-Skipping Punters: 10m

-Spiderman: 10m

-Backward Straight Leg DL: 10m

-Opposite Hand & Foot Bearcrawl: 10m

-Seated Hip IR/ER to Kneel: x10

Metcon

RX: Metcon (Distance)

Partner Chelsea:

30:00 EMOM:

5 Pull-ups

10 Push-ups

15 Air Squats
*P1 performs 5-10-15.

+P2 Runs ME 10x 10m Shuttle Sprints.

S1/RX: Metcon (Distance)

Partner Chelsea:

30:00 EMOM:

5 Jumping Pull-ups –> Ring Rows

10 Incline RIng Push-ups

15 Air Squats
*P1 performs 5-10-15.

+P2 Bikes ME Meters

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