07.09.18

RFS CrossFit – CrossFit

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Warm-up

400m Run

then,

March in Place: x10

Marching: 10m

Punters: 10m

Squat, Bearcrawl, Shouldertap Complex: x5

Breakdancing Bear: x5/direction

Cossack Squat: x10

Fire Hydrants: x10/side

Hip Ext: x10/side

Opposite Hand & Foot Birddog: x10

Hollow Hold: :20

Skill/Strength

A. KB Goblet Squat to Kneel: x10; 45/35

B: Back Squat ((%) 60, 65, 70, BF)

Metcon

RX: Metcon (Time)

2 Rounds:

100m Walking Lunges (45/35)

Figure-8 Run

S1: Metcon (Time)

2 Rounds:

100m Walking Lunges (35/25)

Figure-8 Run

S2/M: Metcon (Time)

2 Rounds:

100m Walking Lunges

Figure-8 Run

Post

A. Foam Roll: Quads & Glutes

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