08.07.18

RFS CrossFit – CrossFit

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Warm-up

500m Row

then,

-High Knee Skips: 10m

-Lat. high Knee Skips: 10m/direction

-Backward high Knee Skips: 10m

-Stiff Leg Bear Crawl: 10m

-Elbow Scap Pull-ups: x10

-Inchworms: 10m

-Scap Push-ups: x10

-Reverse Inchworm: 10m

-Push-ups: x10

Skill/Strength

A1. Cal Row: 5x 15

A2. Hollow Rocks: 5x 10

A3. Arch-ups: 5x 10

A4. Dolphin Plank Support: 5x :20

Metcon

RX: Metcon (Time)

800m Run

80 DU’s

600m Run

60 Air Squats

400m Run

40 Abmat Sit-ups

200m Run

20 Push-ups

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