09.10.18

RFS CrossFit – CrossFit

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Warm-up

-Backward Skipping Hip Openers: 10m

-High Knee Run: 10m

-Angle lunge: 10m

-Cossack Squat: x10

-Spiderman Crawl: 10m

-Alt. Sampson Stretch: x5/side; 5s hold

-Squatting, Alt. Hip IR: x10

-Straight Leg Calf Stretch: 2x :20/side

-Bent Leg Calf Stretch: 2x :20/side

-Inchworms: 10m

Skill/Strength

A: Overhead Squat (5x 3)

; by feel

Metcon

RX: Metcon (Time)

27-21-15-9-3

Powersnatch (75/55)

OHS

Post

A. Tabata: Plank Support

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