12.05.17

RFS CrossFit – CrossFit

Warm-up

500m Row

then,

Cone Drills – 2 Rounds:

-Angled Lat. Swing & Shuffle: 100ft

-W-Drill: 100ft

-Angled Lat. Jumps: 100ft

then,

Ladder Drills – 2 Rounds:

-Single Leg Hops: R & L

-Lowercase w feet: R & L

-Ali Shuffle: R & L

-1-2-1 Hops

-2-1-2 Hops

WhiteBoard Talk

Striking Class – Saturday 9-10:30am!

*Gloves Order due by Wednesday!

**Sign-up for attendance / Gloves at Desk!

Skill/Strength

A1. Supinated Grip Band Pull-Apart: 5x 8

A2. Strict Pull-ups: 5x 60% of ME Strict

B: Bench Press (5x 5)

Building; by feel.

Metcon (Time)

3 Rounds:

200m Double KB Farmer’s Carry (70/55)

200m OH Barbell Carry (140/110)
*Everytime you break, Run 200m

Post

A. Roll/Smash Lats: 5:00