04.25.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up -Jog: 3x D&B -Lat. Half Front Turn: 30m/direction -Lat. Half Front Cross: 30m/direction -Single Leg A-Skip: 10m/direction -Floor Sweeps: 10m -Backward Straight Leg DL: 10m -Prone Lying Cross-Over: x10/side; Hold last rep :20 -Jog: 3x D&B Skill/Strength RX: A1. GHD Raise: 3x 8 A2. GHD HIP Ext:[…]

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04.24.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 400m Row -Bear Crawl: 10m -Skipping Punters: 10m -Lateral Skipping Punters: 10m/direction -Backward Crab Walk: 10m -Angry Gorilla: 10m -Alt. Deadbug: x10/side -Alt. Side Plank: x10/side -Hollow Rock: x10; :20 Hold last rep Skill/Strength A. Options #1-3 #1 – A. Bearcrawl to Hollow Support: x8 B. Tabletop,[…]

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04.23.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up -Lat. Swing & Shuffle: 30m/direction -Karaoke: 30m/direction -High knee skips: 10m -Lat. Lunge & Shift: 10m -Lunge to Alt. Twist & Reach: x10 -Kneeling, Birddog to Abduction: x10 -Alt Lat Bear Step & TG3: x10 -Calf Raises: x10 -Toe Walks: 10m -Toe Raises: x10 -Heel Walks: 10m[…]

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04.21.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 400m Run then, -Stationary Marhces: x10 -Marching: 10m -Stationary Skipping: x10 -High Knee Skips: x10 -Stationary Punters: x10 -Skipping Punters: 10m -Spiderman: 10m -Backward Straight Leg DL: 10m -Opposite Hand & Foot Bearcrawl: 10m -Seated Hip IR/ER to Kneel: x10 Metcon (AMRAP – Reps) 25:00 AMRAP: P1:[…]

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