12.04.17

RFS CrossFit – CrossFit

Warm-up

400m Run

then,

Lateral Swing & Shuffle: 200ft

Karaoke: 200ft

High Knee Skips: 10m

Punters: 10m

Knee Hugs: 10m

Backward Straight Leg DL: 10m

Backward Figure-4 Stretch: 10m

Inchworms: 10m

Whiteboard Notes:

Striking Class – Saturday 9th

*ONE LAST order for MMA Gloves!

**Sign-up sheet at desk!

Skill/Strength

A: Back Squat (3x (3, 2, 1))

Increase from Last Week!

Skill/Strength

B1. GHD Raise: 3x 8

B2. Deficit, Single-Arm KB Front Rack Reverse Lunge to Step: 3x 8/leg; by feel

Metcon (Time)

85 Cal Row
*At 0:00 and every 2:00 after, complete 5 Lat. Erg Jumping Burpees

Post

A. Max Height Hurdle Jump: 5-8x 1; AHAP!