08.14.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 500m Row then, High Knee Skips: 10m Lat. high Knee Skips: 10m/direction Backward high Knee Skips: 10m Stiff Leg Bear Crawl: 10m Elbow Scap Push-ups: x10 Bear Crawl: 10m Scap Pull-ups: x10 Opposite Hand & Foot Bear Crawl: 10m Scap Push-ups: x10 Skill/Strength *Not for time; find Read more about 08.14.18[…]

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08.13.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 400m Run Then, -High Knee Skips 10m -Floor Sweeps: 10m -Punters: 10m -Skipping Hip Openers: 10m -4-Way Leg Swings: x10/leg per direction -Supine Alt. lying Cross-Over: x10/side -Prone Alt. Lying Cross-Over: x10/side -Down to Updog Flow: x5 -Seated Straddle, Oh Reach: x20/side -Air Squats: x10 Skill/Strength A1: Read more about 08.13.18[…]

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08.11.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 400m Run -Marching: 10m -High knee Skips: 10m -Skipping Punters: 10m -Deadwalk: 10m -Opposite Hand & Foot Spiderman: 10m -Scap Push-ups: x10 -Sprawl: x10 -Alt Birddog: x10 -Hollow Rocks: x10 -Alt Dead Bug: x10 Metcon RX: Metcon (Time) 24:00 AMRAP: 8 Muscle-ups 18 Burpee Box Jumps (24/20) Read more about 08.11.18[…]

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08.10.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up High Knee Skips: 20m Butt Kicks: 20m Punters: 10m Skipping Punters: 10m Lat. Lunge & Shift: 10m Seated, Hip IR/ER: x5/direction Seated, Hip IR/ER + Kneel: x5/direction Seated, Hip IR/ER + Half Knee: x5/direction Prone, Horizontal Hip Flex: x5/side Prone, Horizontal Hip Flex + IR: x5/side Prone, Read more about 08.10.18[…]

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