10.12.17

RFS CrossFit – CrossFit

Warm-up

0:00 – 400m Run

then,

-Line Drills:

-Ali Shuffle: 20m

-Forward & Back Lateral Jumps: 20m

-Straddle to Tight Rope: 20m (F&B)

-Hop Scotch: 20m (F&B)

-Icky Shuffle: 20m (F&B)

-Backward Straight Leg DL: 10m

-Knee Hug to Lunge: 10m

-Lunge to Knee Hug: 10m

-3 Rounds:

-Supinated Grip Band Pull-Aparts x10

-Bow & Arrow Row: x10/side

Skill/Strength

A1. (Ring) Miyagi’s: 3x 10/direction

A2. (Ring) Hinge Rows: 3x 3; 1-3-1 tempo

B. Every 2:00 for 10:00, perform:

-Half of your Max Strict Pull-ups

(ex: Max=10; perform=5)

Metcon (Time)

5 Rounds:

5 Powersnatch (115/75)

5 OHS

10x 25m Sprints