10.13.17

RFS CrossFit – CrossFit

Warm-up

0:00. – 500m Row

Then,

-High Knee Skips: 200ft (F&B)

-Karaoke: 200ft

-Duck Walk: 10m

-Pendulum Swings: 10m

-Lunge to OH Reach: 10m

-5 & 7 o’clock lunges: 10m/direction

-Foward & Back Leg Swings: x10/leg

-Side to Side Leg Swings: x10/leg

-Pigeon Stretch: :30/side

Skill/Strength

A1. KB Goblet Bulgarian Squat: 3x 5/leg; Heavy.

A2. GHD Raise: 3x 5

B: Front Squat (3, 3, 2, 2, 1, 1)

2x 3; 75%

2x 2; 85%

2x 1; 95-100%

Metcon (AMRAP – Rounds)

12:00 EMOM

Odds: 3 burpees + 8 T2B

Evens: 3 Burpees + 12 wallballs (20/14)

Post

A. Med Ball Russian Twists: Tabata