10.11.17

RFS CrossFit – CrossFit

Warm-up

0:00 – 3:00 Clock, UB Sets of DU’s:

5, 10, 15, 20, 25, 30, 25, 20, 15, 10, 5

then,

-Squat Broad Jumps: 10m

-Backward Skipping Hip Openers: 10m

-Punters: 10m

-Skipping Punters: 10m

-Floor Sweeps: 10m

-Half Kneeling, Hamstring Dynamic Stretch: x10/side

-3 Rounds:

-10 Snap Pull-ups

-10 Hollow Rocks

-10 Snap Push-ups

Skill/Strength

A1. KB Kang Swing: 5x 5; by feel

A2. Seated Box Jumps: 5x 3; AHAP!

B: Deadlift (3, 3, 2, 2, 1, 1)

2x 3; 75%

2x 2; 85%

2x 1; 95-100%

Metcon (Time)

9 – 6 – 3

Hang Powercleans (175/125)

27 – 18 – 9

Cal Row

Post

A. x10 exercises x11 reps each:

-GHD Sit-ups -V-ups

-Hanging Leg Raises. -Hollow Rocks

-/side Mt Climbers w/ Sliders -Lying Leg Raises

-Abmat Sit-ups -/side Plank, Opposite Knee&Elbow Touches

-V-ups With Sliders -/side Flutter Kicks