1.11.28

RFS CrossFit – CrossFit

Warm-up

30 Cal Row

then

Alt. Birddog: x10

Alt Dead Bug: x10

Hollow Rocks: x10

High Knee Skips: 10m

Skipping Hip Openers: 10m

Quad Stretch to Knee Hug: 10m

Backward Walking Lunge: 10m

Alt. Birddog: x10

Alt Dead Bug: x10

Hollow Rocks: x10

Whiteboard Notes:

Wine & Smash / ROMWOD tonight!! 7-8pm!

Upcoming Specialty Classes:

-CrossFit Striking with Ray! Saturday, 20th

-Snatch & C&J Workshop – Saturday, 27th – 9-11am

6 WEEK CHALLENGE!

BODYFAT Tank Truck – Monday, 29th!

Skill/Strength

A1. Plank to Tripod: 10x 1

A2. Tripod Straigh Leg Raise: 10x 1

A3. Tripod to Plank (kip): 10x 1

B1. Neutral Grip Ring Support: 6x :10

B2. Supinated Grip Ring Support: 6x :10

Metcon (Time)

10 Rounds:

5 Ring Push-ups

5 x10m Sprints

5 HSPU
RX+ Ring Dips

Post

A. HS Walk Practice: 3-5 min.

TRY ONE CLASS

FREE

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