08.08.18

RFS CrossFit – CrossFit

View Public Whiteboard

Warm-up

2:00 DU’s

then,

-High Hurdle Step-Overs: 10m

-Lat. Hurdle Over-Unders: 10m/direction

-Floor Sweeps: 10m

-Cross High Knee Kicks: x10/side

-4 Way Leg Swings: x10/direction

-Lat Lunge & Shift: 10m

-Hamstring Dynamic Stretch: x10/side

-Plyo Pike-ups: x10

-Toe Walks: 10m

-Heel Walks: 10m

Skill/Strength

A1: Deadlift (6, 6, 4, 4, 2, 2)

Skill/Strength

A2. DB Split Jerk: 6x 4; by feel

Metcon

RX: Metcon (Time)

35/30 Cal Row

30 Bar Touching Burpees (8/7)

50 Single Arm OHS (50/35)

25 Box Jumps (36/30)

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