07.12.18

RFS CrossFit – CrossFit

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Warm-up

2:00 or 100DUs/200SUs

Then,

-Wall Supported Marching: x10/leg

-Wall Supported Running: x10/leg

-Wall Supported Hip Openers: x10

-Wall Supported Step-Overs: x10

-Scap Pull-ups: x10

-Scap Push: x10

-Skaters: x20

-Stationary Inchworms: x5

-The Greatest Stretch: 10m

Skill/Strength

A. 15:00 EMOM:

1-5: 3 Hollow & Arch

5 T2B

6-10: 3 Pike-ups w/ Sliders

3 Pike to Pike-Tripod Negatives

11-15: 3 Pike-Tripod to HS Support

Metcon

RX: Metcon (Time)

3 Rounds:

10 HSPU

10 Push-ups

10 Ring Dips
Rest 1:00 Between Rounds:

S1: Metcon (Time)

3 Rounds:

10 DB Push Press (55/35)

10 Incline Ring Push-ups

10 Band Assisted Dips
Rest 1:00 Between Rounds:

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