9.13.18

RFS CrossFit – CrossFit

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Skill/Strength

Tabata (4 Minutes Each/2 Minutes Rest b/t Sets (Time)

Plank

6′ Hold

Alternating Side Plank

Hollow Rocks

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10/8 Calorie Row

10 KBS (55/35) (45/25)

10 Abmat Situps

Warm-up

Double Unders unbroken 5-10-15-20-25-20-15-10-5 or 3 minutes of practice

High Knee Skips 10m

Lateral High Knee Skips 10m each direction

Backwards High Knee Skips 10m

RDL 10m

The Greatest Stretch 10m

Backwards QL Stretch 10m

10 PVC Pass Through

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FREE

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