08.06.18

RFS CrossFit – CrossFit

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Warm-up

400m Run

then,

-Lat. Swing & Shuffle: 30m/direction

-Karaoke: 30m/direction

-High knee skips: 10m

-Lat. Lunge & Shift: 10m

-Lunge to Alt. Twist & Reach: x10

-Kneeling, Birddog to Abduction: x10

-Reverse Bridge Alt. Reach: x10

-Alt. Turkish Get-up #3: x10

-Kneeling, Alt. Wide Foot Samson Stretch: x10

-Squat Jumps: x10

Skill/Strength

A1: Back Squat (10, 8, 6, 4, 2)

up to 90%+

Skill/Strength

A2. Strict Pull-ups: 5x 4; 5-5-1 on first rep only

Metcon

PART1: Metcon (Time)

In 6:00, complete:

12-9-6

Powersnatch (135/85)

Bar Muscle-ups
Rest 2:00

PART2: Metcon (Time)

In 6:00, complete:

21-15-9

Powersnatch (95/55)

C2B

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