08.09.18

RFS CrossFit – CrossFit

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Warm-up

-Wall Supported Marching: x10/leg

-Wall Supported Running: x10/leg

-Wall Supported Hip Openers: x10

-Wall Supported Hurdle Step-Overs: x10

-Scap Pull-ups: x10

-Skaters: x20

-Stationary Inchworms: x5

-The Greatest Stretch: 10m

Skill/Strength

A1. Hollow & Arch: 5x 5

A2. Floor Seated DB Strict Press: 5x 5

A3. Plank – Pike-ups w/ Sliders: 5x 10

A4. HS Support: 5x :15

Metcon

RX: Metcon (Time)

10 Rounds:

10 Wallballs (20/14)

7 HSPU

Rest :30

S1: Metcon (Time)

10 Rounds:

10 Wallballs (14/10)

7 Floor Press (50/35)

Rest :30

S2/M: Metcon (Time)

10 Rounds:

10 Wallballs (10/6)

7 Floor Press (40/25)

Rest :30

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