08.04.18

RFS CrossFit – CrossFit

View Public Whiteboard

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: 31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
CLAIM YOUR VOUCHER FOR ONE FREE CLASS*

© 2018 All rights reserved