12.06.17

RFS CrossFit – CrossFit

Warm-up

150 DU’s

then,

-F&B Leg Swings: x10/leg

-STS Leg Swings: x10/leg

-Skipping: 100ft

-Skipping Front Half Turns: 100ft

-Skipping Back Half Turns: 100ft

-Traveling Skaters: 10m

-Floor Sweeps: 10m

-Half Kneeling, Hamstring Dynamic Stretch: x10/leg

-Prone, Alt. Lying Cross-Over: x10/side

Skill/Strength

A: Deadlift (3x (3, 2, 1))

*Increase each wave!

Skill/Strength

B1. KBS: 3x 10; 55/45

B2. DU’s: 3x 50

Metcon (Time)

800m Run

80 Flutter Kicks

600m Run

60 Russian Twists (20/14)

400m Run

40 T2B

200m Run

20 GHD Sit-ups

Post

A. Recovery: Stretch / Mobilize