08.10.18

RFS CrossFit – CrossFit

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Warm-up

High Knee Skips: 20m

Butt Kicks: 20m

Punters: 10m

Skipping Punters: 10m

Lat. Lunge & Shift: 10m

Seated, Hip IR/ER: x5/direction

Seated, Hip IR/ER + Kneel: x5/direction

Seated, Hip IR/ER + Half Knee: x5/direction

Prone, Horizontal Hip Flex: x5/side

Prone, Horizontal Hip Flex + IR: x5/side

Prone, No Touch Horizontal Hip Flex + IR: x5/side

Squat Jumps: x10

Skill/Strength

A1: Front Squat (6x 4)

; (~55-85%)

Skill/Strength

A2. Cal. AB: 6x 8; AFAP! Rest 1:30-2:00

Metcon

RX: Metcon (Time)

800m Run

30 Cal AB

35 KBS (55/35)

40 Cal Row

45 Med. Ball Cleans (20/14)

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
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