07.11.18

RFS CrossFit – CrossFit

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Warm-up

-200m Run

-Lat. Half Front Turn: 100ft/direction

-Lat. Half Front Cross: 100ft/direction

-Single Leg A-Skip: 10m/direction

-Floor Sweeps: 10m

-Backward Straight Leg DL: 10m

-Inchworms: 10m

-Supine Lying Cross-Over: x10/side

-Prone, Lying Cross-Over: x10/side

-200m Run

Skill/Strength

A1. Barbell Single-Leg RDL: 2x 8/leg; 45/35

A2. Vertical Jump + Broad Jump: 2x 8

B: Deadlift (4x 8)

(%) 70, 75, 80, BF

Metcon

RX: Metcon (Time)

600m Row

21 KBS (55/35)

9 Burpee Box Jumps (24/20)

400m Row

15 KBS

7 Burpee Box Jumps

200m Row

9 KBS

5 Burpee Box Jumps

S1: Metcon (Time)

600m Row

21 KBS (45/25)

9 Burpee Box Jumps (20/12)

400m Row

15 KBS

7 Burpee Box Jumps

200m Row

9 KBS

5 Burpee Box Jumps

S2/M: Metcon (Time)

600m Row

21 R.KBS (35/20)

9 Burpee Box Step-ups (20)

400m Row

15 R.KBS

7 Burpee Box Step-ups

200m Row

9 R.KBS

5 Burpee Box Step-ups

Post

A. Foam Roll and/or Stretch: Calves & Hamstrings

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