10.10.17

RFS CrossFit – CrossFit

Warm-up

0:00 – 500m Row

then,

-Angle Runs: 200m

-W Drill: 200m

-Angle Shuffle: 200m

-Lat. Plank Walk: 10m/direction

-Tabletop Alt. Birddog: x10/side

-PVC Pass Thru: x10

-PVC Shoulder Ext: x10

-Banded In & Out Hands: x10

Skill/Strength

A1. L-Sit DB Press: 4x 5; by feel – moderate

A2. Strict HSPU: 4x 5, rest 1:30

B: Split Jerk (3, 3, 2, 2, 1, 1)

From Rack – Work to 1RM

Metcon (Time)

6 Rounds:

9 Pull-ups

18 KBS (55/45)

Post

A. Odd Apparatus Flutters: 3x ME